CrossFit Bartlesville – CrossFit
CFB: Workout (3 Rounds for reps)
Teams of 3
3 Stations
AMRAP 12 @ Ea Station
Station 1 (126 Reps)
90 Double Unders or Single Unders
6 Rope Climbs or Zombie Rope Climbs
30 Med Ball Cleans
Station 2 (48 Reps)
100m Farmers Carry (Whole team walks – 1 holds)
15 Toes-To-Bar or Toes-To-Post
30 Med-Ball Lunges
Station 3 (25 reps)
10 Shuttle Runs (25ft Down – 25ft Back)
15 Pull-Ups or Ring Rows
30 Med Ball Thrusters
Mayhem Mini-Pump – Arms and Core (Checkmark)
4 rounds:
10 Inverted Skull Crusher @ moderate weight RPE 7
-rest 30 seconds-
10 Incline Dumbbell Hammer Curls @ moderate weight RPE 7
-rest 30 seconds-
10 Single Arm KB Situps (Left)
10 Single Arm KB Situps (Right)
-rest 30 seconds-
10 Kettlebell Side Bend (each side)
-Rest 2 minutes between rounds-
* Instead of resting :30, athletes can partner up and go 1:1 on movements and advance together to the next station when their partner finishes.
Inverted Skull Crusher
Incline Dumbbell Hammer Curls
Kettlebell Side Bend
Single Arm Sit Up