CrossFit Bartlesville – CrossFit
Warm-up
Warm Up (No Measure)
1. Movement Prep/Activation
3:00 Machine
-into-
10:00 AMRAP
10 Walking Lunges + Arms Extended Overhead
10 Plate Hops
10 Alternating V-Ups
150m Row
2. Workout Prep
2 sets: (with a partner)
100m Row (each)
10ft Front Rack Walking lunge (build in weight)
4 Box Jump Overs (build-in height)
Workout
Workout (AMRAP – Rounds and Reps)
Teams of 3
AMRAP 30m / RX+ 40m
500m Row (each)
50 Deadlift (185/125)
5 Devils Press (each)
400m Run (100m D&B x 4)
40 Cleans (135/95)
4 Sled Push/Pull (3/2)
300 Double Unders or Rev. Single Unders
30 Thrusters (95/65)
3 Rope Climbs
Strength/Accessory
Core Work (Checkmark)
4 sets:
10 Single Arm KB Situps (Left)
10 Single Arm KB Situps (Right)
-rest 30 seconds-
7 Around the Worlds (each side)
-rest 30 seconds-
10 Standing Banded Pallof Press (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. Rest 2 minutes between rounds
Single Arm Kettlebell Overhead Sit Up
Around the Worlds
Standing Banded Pallof Press