CrossFit Bartlesville – CrossFit
Warm-up
Warm Up (No Measure)
1000m Row or Ski
7m Group Stretch
-into-
7:00 AMRAP
5 Inchworms
5 Pike Push Ups
10 V-ups
10 Bird Dogs
5 Box Jumps
Strength/Accessory
REST DAY
Take 15mins to work on a new skill or makeup a missed day of bar work during this time
Workout
CFB: WOD 1 (AMRAP – Reps)
EMOM x 15
10 KBS, 55/35 | 45/25
Max burpees in the balance of each min
*score = total burpees
MHM: WOD 2 (Time)
RX
50/40 Calorie Air Bike
+Total Bike seconds in Burpees to Bar
(For example, if the bike takes 60 seconds, then you have 60 burpees to bar)
Note: there is no time cap on the bike. Get it done. But the max number of required burpees is 100 reps.
Target time: Sub 8:00
No timecap, however workout should take no longer than 15mins
Cooldown/Mobility
Monthly Challenge – March 2025 (Time)
Perform 1000m on a Rower Or SKi Erg
KIKR
KIKR: Metcon (AMRAP – Reps)
Tabata Push-ups, 20-10
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
10x 5 Second Cobra
2 Minute Bench Stretch Thoracic Spine
2 Minute Bench Stretch for Lats
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.
Cobra
Bench Stretch Thoracic Spine
Bench Stretch for Lats