CrossFit Bartlesville – CrossFit
Warm-up
Warm Up (No Measure)
1. Movement Prep/Activation
2:00 Machine
-into-
10:00 AMRAP
10 Roll and Reach
10 Deadbugs
10m Sled Push (empty)
10 Dynamic Squat Stretches
2. Workout Prep
3 sets: (each/1:1)
25ft Front Rack Carry (build in weight)
5/4 Calorie Air Bike
10ft Sled Push (build in weight)
5 Air Squats
Workout
Metcon (AMRAP – Reps)
Teams of 3
3 Stations
AMRAP 9 @ Ea. Station
Station 1
Row Continuously for Cals
21 Sit ups
15 Thrusters
Station 2
Bike Continuously for Cals
15 Lunges
9 Clean & Jerks
Station 3
Continuous Single-unders
12 Burpees
6 Power Snatch
Strength/Accessory
Mayhem Mini-Pump – Glutes and Core (Checkmark)
4 rounds:
10 Dumbbell Weighted Hip Thrust @ moderate weight
-rest 30 seconds-
10 Kneeling Banded Hip Extension @ moderate weight
-rest 30 seconds-
7 Alligator Rolls (each side)
-Rest 2 minutes between rounds-
* Instead of resting 30-seconds, athletes can partner up and go 1:1 on movements and advance together to the next station when their partner finishes.
Dumbbell Hip Thrusts
Kneeling Banded Hip Extension
Alligator Rolls