CrossFit Bartlesville – CrossFit
Warm-up
Warm Up (No Measure)
1000m Row or Ski
5m Group Stretch
-into-
2 sets:
10 Banded Pass Throughs
10 Dynamic Squat Stretches
10 Arch-to-Hollow
10 Lunges arms locked out overhead
Strength/Accessory
Turkish Get Up Carries (1. Turkish Get Up (Right arm – UP)
2. Right ARM OH Carry 50ft
3. Turkish Get Up (Right arm – DOWN)
4. Swap arms and repeat)
Workout
CFB: WOD 1 (Time)
5 Rds / 20 cap
15 KBS 55/35 | 45/25
12 Pull-ups
9 Cals Bike
RX+: 70/55/35
MHM: WOD 2 (Time)
20 CAP
5 Rounds
RX
300m Run (or 15 Shuttle Runs)
8 Hang Squat Cleans (155/105)
4 Wall Walks
* Each shuttle run rep is 25 feet down + 25 feet back
Target time: sub 15:00
Cooldown/Mobility
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2 Minute Calf & Big Toe Stretch
2 Minute Quadruped Forearm 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.
Calf & Big Toe Stretch
Quardruped Forearm Stretch
Monthly Challenge – 2025 (Time)
1000m Row or SKi erg