CrossFit Bartlesville – CrossFit
Warm-up
Warm Up (No Measure)
1000m Row or Ski
7m Group Stretch
-into-
2x:
5 Up-downs
5 Kip Swings
5 Single Arm Ring Rows (each)
2x Power Clean + Lunge + Lunge + Push Press
2x50ft Shuttle Run
Strength/Accessory
Power Clean + Lunge (L) + Lunge (R) + Push-Press (Weight)
EMOM x 12
Power Clean +
Left Leg Lunge +
Right Leg Lunge +
Push-Press
Increase weight each minute
Workout
CFB: WOD 1 (AMRAP – Rounds and Reps)
18 Cap / Partner / 1 works
5 cals Bike
7 Box Step Overs, 24/20/16′
9 KBS, 45/35/25#
MHM: WOD 2 (4 Rounds for time)
4 Sets (Every 5:00 – 3:30 CAP per set)
RX
5 Bar Muscle Ups (Or 10 Chest to Bar)
10 Overhead Squats (95/65)
5x50ft Shuttle Runs
10 Overhead Squats (95/65)
5 Bar Muscle Ups (Or 10 Chest to Bar)
RX+ (comp)
6 Bar Muscle Ups
12 Overhead Squats
6x50ft Shuttle Runs
Target time each set: 2:30-3:15
KIKR
KIKR: Metcon (AMRAP – Reps)
Tabata Sit ups, 20/10
RX+ T2B
Cooldown/Mobility
Monthly Challenge – March 2025 (Time)
Perform 1000m on a Rower Or SKi Erg
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
15x Bootstrappers
1 Minute Barbell Forearm Stretch
2x 8 Bretzel
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.
Bootstrappers
Barbell Forearm Stretch
Bretzel