Bell House Fitness – CrossFit

Warm-up (No Measure)

1. Movement Prep/Activation

3:00 Machine (easy pace)

-into-

Burgener Warm-Up (Snatch) + Skill Transfer Exercises

* 10 minutes with a PVC or Empty Barbell

2. Strength

Build to a heavy snatch single

3. Workout Prep

1 set:

5/4 Calorie Row

3 Burpees

5/4 Calorie Row

2 Burpee Box Jump Over

5/4 Calorie Row

1 Burpee Box Get Over

Snatch

Heavy Single (10-12 minutes)

* Rest as needed between sets *

Workout (Time)

Oahu

Freedom (RX’d)

30/24 Calorie Row

30 Burpees

30/24 Calorie Row

24 Burpee Box Jump Overs (24/20)

30/24 Calorie Row

18 Burpee Box Get Overs (30/24)

Independence

24/20 Calorie Row

30 Burpees

24/20 Calorie Row

24 Burpee Box Jump Overs (20/16)

24/20 Calorie Row

18 Burpee Box Get Overs (24/20)

Liberty

20/16 Calorie Row

20 Up Downs

20/16 Calorie Row

15 Burpees

20/16 Calorie Row

10 Burpee Box Step Ups (20/16)

Target time: 10-12 minutes

Time cap: 15 minutes

Mobility (Checkmark)

1 min lying 90/90 hip stretch (each side)

1 min overhead elbow grab tricep stretch (each side)

1 min tricep lacrosse ball smash (each side)

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