CrossFit Bartlesville – CrossFit
Warm-up
Warm Up (No Measure)
1. Movement Prep/Activation
2:00 Row
-into-
8:00 AMRAP
10 Banded Good Mornings
10 Box Step Ups
10 Deadbug
5 Deadlifts (empty bar-build across sets)
2. Strength
Build up to a Heavy Deadlift
12-15 minutes
3. Workout Prep
1 set:
5 Calorie Row
5 Thrusters
2 Burpee over Rower
Strength/Accessory
Shoulder Press (Work to a heavy single)
Workout
WOD 1: Metcon (AMRAP – Reps)
Partner / 1 works / AMRAP 15
120 Cals Bike
60 Burpees
AMRAP KBS, 55/35 | 45/25
WOD 2: Metcon (5 Rounds for time)
RX
5 sets: (Every 5:00)
3:30 CAP per Set
12/10 Calorie Row
15 Thrusters (45/35)
12/10 Calorie Row
10 Burpee over Rower
Target time each set: 2:20-2:45
KIKR: Tabata Ski Erg (AMRAP – Reps)
20-10
Cooldown/Mobility
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
1 Minute Calf & Big Toe Stretch
4 x 5 Quad Foam Rolling (each leg)
2 x 8 Bretzel
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.
Calf & Big Toe Stretch
Bretzel
Quad Foam Rolling