CrossFit Bartlesville – CrossFit
Warm-up
Warm Up (No Measure)
1000m Row or Ski
5m Group Stretch
-then
2x:
10 Band Front Raise
10 Banded Good Mornings
10 Box Step Up
10 V-Ups
Strength/Accessory
BARBELL REST
— Instead —
E2MOM x 12
Choose a skill (I.E. pull-ups, rope climbs, handstands, jump rope, etc…), and choose to perform a set number of reps every 2 minutes for 12 minutes.
Workout
CFB: WOD 1 (Time)
15 cap /
Row 2000 / 1500m
30 Ground to Overhead, 95/65 | 75/55
RX+ 135/95 | 115/80
MHM: WOD 2 (AMRAP – Rounds and Reps)
AMRAP 12
RX
4-8-12-16-20. . .
Single Dumbbell Box Step Ups (50/35) (24/20)
10 GHDs
Target Round: Through the round of 20 step ups
KIKR
KIKR: Metcon (AMRAP – Reps)
Max UB Knee Raise
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.)
1 Minute Couch Stretch
4x 5 Quad Foam Rolling (each leg)
1 Minute Dorsiflexion Matrix
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
Quad Foam Rolling
Dorsiflexion Matrix