CrossFit Bartlesville – CrossFit
Warm-up
Warm Up (No Measure)
3m Machine
25/25 Banded Side steps
20 Band Front Raises
15 x Run D & B, east side
10 Back Rack Lunges each leg
5 Strict Box Stand-ups each leg
-into
Group Stretch
Strength/Accessory
BAR: Back Rack Step Back Lunges (E2MOM x 5
10 Alt. Step Back Lunges
*increase weight each set)
Pair this with 5×10 Kick-to-handstand hold attempts in open space
Workout
MHM: WOD 1 (AMRAP – Reps)
EMOM x 18
Odd – :40 Max Single-unders
Even – :40 Max Power Cleans, 95/65 | 75/55
RX+
Double-unders
135/95 | 115/80
MHM: WOD 2 (Time)
RX
60/48 Calorie Air Bike
90 Strict Sit Ups
60/48 Calorie Air Bike
Target time: 13-15 minutes
Time cap: 18:00
Cooldown/Mobility
Monthly Challenge – 2min Hold (Checkmark)
Accumulate 2 minutes in any holding position
Example holds include (but are not limited to):
Plank
Squat
Wall-Sit
Handstand
Glute Bridge
Hang
Tuck
KIKR: Rope Climbs (Time)
10 Rope Climbs | RX+ 5 Peg Board Ascents
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
1 Minute Seated Biceps Stretch
1 Minute Couch Stretch
1 Minute Foot Smash
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.
Seated Biceps Stretch
Couch Stretch
Foot Smash