Bell House Fitness – CrossFit

Warm Up (No Measure)

1. Movement Prep/Activation

2 sets:

10 Banded Fire Hydrants (each)

10 Banded Glute Bridges

-into-

8 min AMRAP

45-second Machine

10 Alternating V-Ups

5 Deadlifts (empty-build across sets)

2. Strength Prep

Heavy Single Deadlifts (10:00)

3. Workout Prep

2 sets:

10ft Sandbag Carry (build-in weight)

5 Abmat Sit ups

Deadlift

Build to a Heavy Single (10-12 minutes)

* Rest a little longer than normal between sets when you reach heavier weights *

Little Havana (Time)

Freedom (RX’d)

50-40-30-20-10

Abmat Sit ups

100ft Sandbag Carry after each set (130/100)(Or plate hug carry (115/90))

Independence

50-40-30-20-10

Abmat Sit ups

100ft Sandbag Carry after each set (100/50)(Or plate hug carry (95/45))

(KG conv: 45/32.5 SB, 22.5/15 KBs/DBs)

Liberty

30-25-20-15-10

Abmat Sit ups

100ft Farmer Carry (light)

Target time: 9-11 minutes

Time cap: 15 minutes

Mobility (No Measure)

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

1 min Couch Stretch (each side)

1 min Seal Pose

()

Ejercicio

Libertad (RX)

50-40-30-20-10

Abmat abdominales

Transporte con bolsa de arena de 100 pies después de cada serie (130/100) (o transporte con abrazo de plato (115/90))

Independencia

50-40-30-20-10

Abmat abdominales

Transporte con bolsa de arena de 100 pies después de cada serie (100/50) (o transporte con abrazo de placa (95/45))

(Conv. KG: 45/32,5 SB, 22,5/15 KB/DB)

Libertad

30-25-20-15-10

Abmat abdominales

Transporte de granjero de 100 pies (ligero)

Tiempo objetivo: 9-11 minutos

Límite de tiempo: 15 minutos