CrossFit Bartlesville – CrossFit
Warm-up
Warm Up (No Measure)
Group Stretch – 7m
into
Partner Rowling, 5x each
*5 Burpee Penalty if Over/Under 100m
-then
Partner Tabata Bike, 20-10
Workout
WOD 1: Metcon (AMRAP – Rounds and Reps)
AMRAP 15
100 Single-unders | RX+ 30 DU’s
20 WBS, 14/10/6# | RX+ 20/14/10#
10 Ring Rows | RX+ Kipping Pull-ups
CFB: Crossfit Games Open 13.2 (AMRAP – Rounds and Reps)
AMRAP 15
5 Shoulder To Overhead (115/75)
10 Deadlifts (115/75)
15 Box Jumps (24/20)
KIKR: Class Burpees (Time)
As a class, accumulate 100 burpees
Cooldown/Mobility
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
20x Shoo the Cat
1 Minute Cat Cow
2x 15 Side Lying Rotations (each side)
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.
Shoo the Cat
Cat Cow
Side Lying Rotations