CrossFit Bartlesville – CrossFit
Warm-up
Warm Up (No Measure)
1. Movement Prep/Activation
Crossover Symmetry or Banded 7’s Warm Up + Hip Halo
-into-
8:00 AMRAP
5 Dynamic Air Squats
5 Wall Ball Thrusters
10 Hollow Rocks
10 Step Ups
4 Up Downs
2. Workout Prep
2 sets:
5 Wall Balls
2 Burpee Box Jump Overs (build-in height)
Workout
CFB: WOD 1 (Time)
20 cap /
30 cals Row
60 Squat Jacks
120 Sit ups
60 Squat Jacks
30 cals Bike
CFB: WOD 2 (5 Rounds for time)
30 CAP
RX
10 Wall Balls (20/14)
5 Burpee Box Jump Overs (24/20)
-rest 1:00-
20 Wall Balls (20/14)
10 Burpee Box Jump Overs (24/20)
-rest 1:30-
30 Wall Balls (20/14)
15 Burpee Box Jump Overs (24/20)
-rest 2:00-
40 Wall Balls (20/14)
20 Burpee Box Jump Overs (24/20)
-rest 2:30-
50 Wall Balls (20/14)
25 Burpee Box Jump Overs (24/20)
Target time each set:
Set 1: Sub 60 seconds
Set 2: Sub 2 minutes
Set 3: 2-3 minutes
Set 4: 4-5 minutes
Set 5: 5-6 minutes
Cooldown/Mobility
KIKR: KBS (AMRAP – Reps)
Max Unbroken Kettlebell Swings (35/25)
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2x 8 Bretzel
1 Minute Couch Stretch
20x Shoo the Cat
Note: the easy cardio portion should be done immediately post workout to help your body recover from the workout. The stretching can then be done together as a group, time permitting, or on your own as homework. Stretch videos are available in the athlete notes.
Bretzel
Couch Stretch
Shoo the Cat