Bell House Fitness – CrossFit

Warm-up

Warm Up (No Measure)

1. Movement Prep/Activation

5 Rounds of Rowling

Penalty is Burpees over Rower (Max penalty reps=5)

2. Workout Prep

2 sets:

15-second Sprints!

*Practice ramping up the rower and then settle into a pace around the 6-8 second mark.

-rest 2:00 between-

Workout

“HELP ME….I’M FEELING” (Part A) (Time)

Freedom (RX’d)

Part A:

For Time:

Max Effort, 500m Row

-Rest till 10:00, then Part B-

Independence

No Change to Workout

Liberty

Part A:

For Time:

Max Effort, 300m Row

-Rest till 10:00, then Part B-

Target time: 1:20-1:30/1:35-1:50

Time cap: 2:30/3 minutes

“HELP ME….I’M FEELING” (Part B) (AMRAP – Rounds and Reps)

Freedom (RX’d)

Part B:

Death by Shuttle Runs

* Each shuttle run = 25 feet down + 25 feet back (50 feet total)

Independence

No Change to Workout

Liberty

Part B:

Death by Shuttle Runs (25ft)

* Each rep is 25 feet in one direction.

Target Round: Into the round of 11 shuttle runs

Minimum Round before scaling: into the round of 9 shuttle runs

Strength/Accessory

Mayhem Mini-Pump –Upper Body Posterior (Checkmark)

3 Rounds

12 Double DB Prone Row @ moderate weight – maintain quality RPE 7

12 Inverted Skull Crusher @ moderate weight – maintain quality RPE 7

-Rest 2 min b/t rounds-

Cooldown/Mobility

Mobility (No Measure)

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

1 min Couch Stretch (each side)

1 min Seal Pose

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