CrossFit Bartlesville – CrossFit
Warm-up
Warm Up (No Measure)
April Ab Challenge
7m – Group Stretch
-into
5x
Turkish Get-up R / L (increase each set)
5 GHD Nordic Leg Curl
10 Handstand Attempts in open space
Strength/Accessory
Workout
Turkish Get Up
Turkish Get-Ups
5 x 2 reps (each side)
*Use a weight that is challenging but allows for good form throughout reps
KIKR
KIKR: Metcon (AMRAP – Reps)
Max UB Hang Squat Cleans, 95/65 | 75/45
*resting in the hang or front rack positions is permitted
CFB: WOD 1 (Time)
15 cap /
30 Cal Ski
50 Ring Rows | RX+ Kipping Pull-ups
30 Cal Bike
50 Push-ups | RX+ Hand Release
30 Cal Row
50 Sit ups | RX+ T2B
MHM: WOD 2 (Time)
12 CAP
21-18-15-12-9-6
RX
Deadlifts (185/125)
GHDs (or V-ups or Stick Sit-ups)
RX+
225/155lb Deadlist
Target time: 6:00-8:00
Cooldown/Mobility
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
1 Minute Band Wrist Mobilization
2x 10 Down Dog
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.
Band Wrist Mobilization
Down Dog
Bench Stretch for Lats