Bell House Fitness – CrossFit

Warm-up (No Measure)

1. Movement Prep/Activation

2:00 Row (increase pace every 30-seconds)

2:00 Run (increase pace every 30-seconds)

-into-

3 sets:

10 Roll and Reach

10 Iron Cross

10 Scorpions

5 Up Downs

2. Workout Prep

1 set:

100m Row (at workout pace)

100m Run (at workout pace)

2 Burpee Over Rower

Workout (AMRAP – Rounds and Reps)

Feta

Freedom (RX’d)

AMRAP 20:00

500m/450m Row

15 Burpees over line

400m Run

15 Burpees over line

Independence

AMRAP 20:00

450m/400m Row

12 Burpees over line

300m Run

12 Burpees over line

Liberty

AMRAP 20:00

300m/250m Row

10 Up Downs

200m Run

10 Up Downs

Target number of Rounds: 3.5+ rounds

Minimum number of Rounds before scaling: 2.5 rounds

Post Workout (No Measure)

3 sets

30 Single Leg banded pull through (each)

30 double leg banded pull through

10 Elevated Heel Goblet Squat

Mobility (Checkmark)

1 min foot smash w/ lacrosse ball (each side)

1 min calf stretch against wall (each side)

1 min foam roll upper back

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