CrossFit Bartlesville – CrossFit
Warm-up
Warm-up (No Measure)
1000m Row or Ski
6m Group Stretch
-into-
2x:
10 Banded Pass Thru’s
5 WB Thrusters
8 Alt V-Ups
3 Clean High Pull + 3 Power Clean + 3 Push Jerks (empty bar)
Strength/Accessory
Squat Snatch (1 x 1
Find a heavy single or a new 1RM)
Workout
CFB: WOD 1 (Time)
20m Clock / Partition Anyhow
300 Single-unders | RX+ Doubles
200 Lunges | Box Stand ups, 24/20/16″
100 Sit ups | RX+ T2B or GHD or any combo
*Scale as needed
MHM: WOD 2 (2 Rounds for time)
Every 12:00 (2 set)
3 rds each set – 9 cap per set
RX
24 Wall Balls (20/14)
12 Toes to Bar
6 Clean and Jerks (135/95)
RX+ (comp)
Clean and Jerks (155/105)
Target time each set: 5-7:00
KIKR
KIKR: Metcon (Calories)
1m – Max Cals Bike
-rest 1m
1m – Max Cals Bike
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.)
1 Minute Couch Stretch
2x 30 Second Pigeon Stretch Drops
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.
Couch Stretch
Pigeon Stretch Drops