Bell House Fitness – CrossFit

Warm-up (No Measure)

1. Movement Prep/Activation

2:00 Row

-into-

3 sets:

5 Single Arm Ring Rows (each arm)

10 Single Arm Dumbbell Shoulder Press (light/each arm)

10 Hollow Rocks

-into-

2 sets: (empty bar)

3 Shoulder Press

3 Push Press

3 Split Jerks

2. Strength

5 sets of 2 Split Jerks (light/moderate)

* Complete 1 set every minute for 5 minutes *

3. Workout Prep

1 set:

10-Second Kettlebell Swings (light)

10-Second Bike (workout pace)

10-Second Burpees

Split Jerk

5 sets of 2 Split Jerks (light/moderate)

* Complete 1 set every minute for 5 minutes

Workout (5 Rounds for reps)

George McFly

Freedom (RX’d)

Every Minute (15:00)

(40 sec work/20 sec rest)

Min 1: Kettlebell Swings (53/35)

Min 2: Calorie Assault Bike

Min 3: Burpees

(KG conv: 24/16)

Independence

Every Minute (15:00)

(40 sec work/20 sec rest)

Min 1: Kettlebell Swings (35/26)

Min 2: Calorie Assault Bike

Min 3: Burpees

(KG conv: 16/11)

Liberty

Every Minute (15:00)

(40 sec work/20 sec rest)

Min 1: Russian Kettlebell Swings (light)

Min 2: Calorie Assault Bike

Min 3: Up Downs

TARGET SCORE:

Target number of reps each set:

Kettlebell Swings: 18+ reps

Assault Bike: 12/10+ Calories

Burpees: 12+ reps

Minimum number of reps before scaling:

Kettlebell Swings: 14 reps

Assault Bike: 8/6 Calories

Burpees: 7

Mobility

Mobility (No Measure)

1 min Calf Smash (each)

1 min Foam roll Hamstrings

1 min Barbell quad smash (each side)

()