CrossFit Bartlesville – CrossFit
Warm-up
Warm Up (No Measure)
1. Movement Prep/Activation
3:00 Row
-into-
8:00 AMRAP
30-second Jump Rope
10 Roll and Reach
10 Kip Swings
5 Hanging Knee Raises
5 Inchworms
2. Workout Prep
2 sets:
Partner 1:
1:00 Row (Build in pace)
Partner 2:
10 Double Unders
5 Toes to Bar
-switch when both are completed, go through it twice.
Workout
Workout – “By His Wounds” (Time)
45 CAP
Teams of 3
3 Rounds:
39 Thrusters (95/65 lb)
100 Med Ball Slams
30 Bar Over Burpees
30 Deadlifts (185/135 lb)
1-minute Team Dead Hang Hold
25 Shuttle Runs (or 400m run)
Strength/Accessory
Mini-Pump – Glutes (Checkmark)
4 Rounds:
10 Weighted Hip Thrust @ moderate weight
-rest 30 seconds-
10 Back Rack Box Step-Ups (each side) @ moderate weight
-Rest 2 minutes between rounds-
* Instead of resting 30 seconds, athletes can partner up and go 1:1 on movements and advance together to the next station when their partner finishes. Rest 2 minutes between rounds
Weighted Hip Thrusts
Back Rack Step Ups