Bell House Fitness – CrossFit

Warm-up (No Measure)

1. Movement Prep/Activation

Hip Halo Warmup

-into-

10:00 AMRAP

5 Front Squats (build across)

10 Lateral Bar Hops

5 Up-downs to Seal Pose

10-sec sandbag bear hug hold

2. Workout Prep

With Partner

2 sets:

3 Front Squats (each)

2 Bar Facing Burpees (each)

10m Sandbag Carry (each)

*build in weight and practice changing in and out of movements

Workout (Time)

“Larry”

Freedom Partner Version – “Larry”

21-18-15-12-9-6-3

Front squats (135/95)

Bar-facing burpees

*200m Sandbag carry after each round OR Farmers Carry (2×50/35)

**Split reps as desired.

Independence – Partner Version

21-18-15-12-9-6-3

Front squats (115/75)

Synchro Bar-facing burpees

200m Sandbag carry after each round OR Farmers Carry (2×35/25)

**Split reps as desired.

Liberty – Partner Version

21-18-15-12-9-6-3

Dumbbell Front squats (light)

Synchro Up Downs

100m Farmers Carry (light)

**Split reps as desired.

Target time: 18-20 minutes

Time cap: 25 minutes

U.S. Marine Corps Corporal Larry D. Harris, Jr., 25, was killed in a firefight on July 1, 2010, while serving as Fire Team Leader, 3d Squad, 81 Millimeter Mortar Platoon, Weapons Company, Third Battalion, First Marines, Regimental Combat Team 7, FIRST Marine Division (Forward), I MEF (Forward) in Helmand Province, Afghanistan.

Mayhem Mini Pump – Arms and Shoulders (Checkmark)

4 Rounds

10 Barbell Strict Press @ Moderate weight – maintain control and quality

12 Plate Front Raise @ moderate weight – maintain quality

8 Standing Alternating DB Curl + Single DB Double Head Curl @ moderate weight – maintain quality

10 Standing KB Crush Grip French Press @ moderate weight – maintain quality

-Rest 3 min b/t rounds-

Mobility (No Measure)

1 min Barbell Quad Smash (each side)

1 min Couch Stretch (each side)

1 min Trap Smash (each side)

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