Bell House Fitness – CrossFit
Warm-up (No Measure)
1. Movement Prep/Activation and Increasing Heart Rate
3:00 Machine
-into-
10:00 Amrap
10 Walking Lunges + Torso Twist
10 Plate Hops
10 Alternating V-Ups
150m Row
2. Workout Prep
2 sets: (with a partner)
100m Row (each)
10’ Front Rack Walking lunge (build in weight)
4 Box Jump Overs (build-in height)
Workout (Time)
Ultimate Red Velvet Cheesecake
Freedom (RX’d)
Teams of 2
2000/1750m Row
-into-
4 rounds
100’ Front Walking Lunge (95/65)
50 Box Jump Overs (24/20)
-into-
2000/1750m Row
(KG conv: 43/29)
Individual Option:
1000/850m Row
-into-
4 rounds
50’ Front Walking Lunge (95/65)
20 Box Jump Overs (24/20)
-into-
1000/850m Row
(KG conv: 43/29)
Independence
Teams of 2
1750/1500m Row
-into-
4 rounds
100’ Front Walking Lunge (75/55)
50 Box Jump Overs (20/16)
-into-
1750/1500m Row
(KG conv: 34/25)
Liberty
Teams of 2
1500/1200m Row
-into-
4 rounds
100’ Dumbbell Front Walking Lunge (light)
50 Box Step Ups (24/20)
-into-
1500/1200m Row
Target time: sub 25 minutes
Time cap: 30 minutes
Option 1: Gymnastics Skill Work (Checkmark)
Ring Muscle Ups: Week 6 – Day 2
For Time:
5-4-3-2-1
Advanced: Ring Muscle Up [Strict or Kipping]
Intermediate: Box Ring Muscle Up [low rings]
Beginner: Toe/Foot Assist Ring Muscle Ups [low rings]
Between each set complete 200 meter run
(Indoor option: 26 shuttle runs. Each shuttle run is 25 feet, or 8m)
Option 2: Mayhem Mini-Pump (Checkmark)
Mayhem Mini-Pump: Arms
4 rounds:
10 Diamond Pushups @ moderate weight RPE 7
10 Ring Row – Feet Elevated @ moderate weight RPE 7
10 Bent Over Banded Tricep Extension @ moderate weight RPE 7
10 Standing Barbell Curl @ moderate weight RPE 7
*Rest 3 minutes b/t rounds
Mobility (No Measure)
1 min Calf Smash (each)
1 min Foam roll Hamstrings
1 min Barbell quad smash (each side)