CrossFit Bartlesville – CrossFit
Warm-up
Warm Up (No Measure)
2m Machine
5m Group Stretch
April Ab Challenge
Workout
WOD 1: The Passion (Time)
40 CAP
300 Single Unders
RX+: 100 Double Unders
800m Plate Carry (45/25/15)
RX+: Back Rack Barbell Carry (95/65)
100 Burpees
WOD 2: Metcon (Time)
18 CAP
RX
10-9-8-7-6-5-4-3-2-1
Devils Press (35s/25s)
100m Run after each set
Target time: 12:00-14:00
Cooldown/Mobility
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
3×10 Foam Roller Thoracic Extensions
1 Minute Supine Twists
2×10 Seated External Rotations
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.
Foam Roller Thoracic Extensions
Dorsiflexion Matrix
Seated External Rotations