Bell House Fitness – CrossFit

Warm-up (No Measure)

1. Movement Prep/Activation

Hinshaw Warm Up

2. Workout Prep

3 sets:

100m Run (Build up to 80% of sprint speed)

-rest 1 minute between sets-

Workout (10 Rounds for time)

Big Bird

Freedom/Independence

10x100m Sprint (Or 8x25ft Shuttle Run)

-Every 3:00-

Liberty

10x50m Sprint (Or 4x25ft Shuttle Run)

-Every 3:00-

Target time each set: Sub 20 seconds

Time cap each set: 40 seconds

Mobility (Checkmark)

1 min Calf Smash (each)

1 min Foam roll Hamstrings

1 min Barbell quad smash (each side)

()

Post Workout Pump Sesh

“Shock Method”

4 sets:

6 DB bent over rows

12 underhand barbell rows

25 ring rows

-rest 2-3 minutes between sets