CrossFit Bartlesville – CrossFit
Warm-up
Warm Up (No Measure)
1. Movement Prep/Activation
2 sets:
1:00 Ski (or Row)
1:00 Bike
5 Roll and Reach
2. Workout Prep
Set up equipment, hit a few seconds on each, and let’s get to work.
Workout
CFB: WOD 1 (No Measure)
MHM: WOD 2 (Time)
50 CAP
Teams of 2
RX
25 Rounds
P1: 20 Calorie Ski (OR Row)
P2: 24 Calorie Bike Erg (OR another Bike OR 240m Run)
* 2024 into 2025. Happy New Year! Each round, one person does the Ski/Row while the other does the Bike/Run. Partners work at the same time. In the next round, they switch places. Totals per team for the workout: 500 cal Ski/Row and 600 cal Bike (or 6000m Run).
Cooldown/Mobility
KIKR: 800m Run (Time)
Max Effort 800m Run
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
1 Minute Ring Lat Stretch
1 Minute Couch Stretch
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.
Ring Lat Stretch
Couch Stretch