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

5 Pull-ups

10 Push-ups

15 Air Squats

100m Run

Workout (5 Rounds for time)

Hawaii

Freedom (RX’d)

5 sets:

200m Run

15 Pull-ups

30 Push-ups

45 Squats

200m Run

-rest 3 minutes between sets-

*Optional: perform with weight vest (20/14)

Independence

5 sets:

200m Run

10 Pull-ups

20 Push-ups

30 Squats

200m Run

-rest 3 minutes between sets-

Liberty

5 sets:

200m Run

10 Jumping Pull-ups

15 Bar Push-ups

20 Squats

200m Run

-rest 3 minutes between sets-

Target time each set: 4-4:30

Time cap each set: 5 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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