Bell House Fitness – CrossFit

Warm-up (No Measure)

1. Movement Prep/Activation

1 Round Through:

10 yd walk on toes

10 yd walk on toes backward

10 yd walk on heels

10 yd walk feet turned out

10 yd walk feet turned in

10 yd lunge walk with arms locked out in the overhead position

10 yd lunge walk with torso twist towards front leg

10 yd butt kickers

10 yd high knees

-into-

Crossover Symmetry Warm-up

or

Banded 7’s

2. Workout Prep

1 set:

100m Run

4 Pull-ups

6 Push-ups

8 Air Squats

Workout (2 Rounds for time)

Back to the Future

Freedom (RX’d)

4 rounds:

200m Run

10 Pull-ups

20 Push-ups

30 Air Squats

-Rest 4:00-

8 rounds:

100m Run

5 Pull-ups

10 Push-ups

15 Air Squats

Independence

4 rounds:

200m Run

8 Pull-ups

16 Push-ups

24 Air Squats

-Rest 4:00-

8 rounds:

100m Run

4 Pull-ups

8 Push-ups

12 Air Squats

Liberty

4 rounds:

100m Run

10 Ring Rows

15 Bar Push-ups

20 Air Squats

-Rest 4:00-

8 rounds:

50m Run

4 Jumping Pull-ups

8 Knee Push-ups

10 Air Squats

Target time each set: 14-16 minutes

Time cap each set: 18 minutes

Mobility (Checkmark)

1 min foot smash with lacrosse ball (each side)

1 min pec smash on rig with lacrosse ball (each side)

1 min foam roll lats (each side)

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