Bell House Fitness – CrossFit

Warm-up (No Measure)

1. Movement Prep/Activation

3:00 Machine

-into-

Hip Halo Warm Up

-into-

3 sets:

4x25ft Shuttle Run

5 Kipping Knee Raises

2 Sandbag Deadlifts (light weight-practice)

2. Workout Prep

2 sets:

100m Run (build in pace)

5 Toes to Bar

1 Sandbag Clean (build in weight)

Workout (Time)

Lasagna

Freedom (RX’d)

20 rounds with a partner (you go I go)

200m Run

10 Toes to Bar

3 Power Cleans (205/135)

Independence

20 rounds with partner (you go I go)

150m Run

10 Knees to Elbows (Or 7 Toes to bar)

3 Power Cleans (165/115)

Liberty

16 rounds with a partner

150m Run

10 Hanging Knee Raises

3 power clean light

Mayhem Mini-Pump – Back and Biceps (Checkmark)

4 Rounds

10 Strict Pullups @ moderate weight – maintain quality

10 Double DB Standing Bent Over Row @ Moderate weight – maintain control and quality

10 Lat Pulldowns – Neutral Close Grip @ moderate weight – maintain quality

10 DB Spider Curls @ moderate weight – maintain quality

-Rest 3 min b/t rounds-

Mobility (No Measure)

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

1 min Couch Stretch (each side)

1 min Seal Pose

()