CrossFit Bartlesville – CrossFit
Warm-up
Warm Up (No Measure)
1000m Row or Ski
7m Group Stretch
-into-
2x
30-second Jump Rope
10 Alt V-Ups
10 Roll and Reach
10 Walking Lunge Steps
Strength/Accessory
Push Press (1 x 1
Find a heavy single or a new 1RM)
Workout
CFB: WOD 1 (AMRAP – Rounds and Reps)
AMRAP 15 / 30 each / 75/55/35#
Deadlifts
Muscle Clean
Front Squats
Shoulder Press
Back Squat
Alt Lunges
Thrusters
*5 Burpees each break during a set
MHM: WOD 2 (Time)
22 CAP
RX
2000/1750m Row
-into-
200 Single Unders
50 Strict Abmat Sit Ups
150 Double Unders
50 V-Ups
100 Crossover Singles
50 Abmat Sit Ups
RX+ (comp)
300 Single Unders
200 Double Unders
100 Crossover Singles
Target time: 15-17:00
KIKR
KIKR: Metcon (Time)
21 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 Posterior Shoulder Smash (each arm)
2x 10 Seated External Rotations (each arm)
4x 5 Quad Foam Rolling (each leg)
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.
Posterior Shoulder Smash
Seated External Rotations
Quad Foam Rolling