Bell House Fitness – CrossFit

Warm-up

Warm Up (No Measure)

1. Movement Prep/Activation

3:00 Machine

-into-

Hip Halo + Banded 7’s

-into-

6 min AMRAP

5 Kip Swings

4 Front Squats

4 Push Press

4 Thrusters

2. Workout Prep

3 sets:

2 Thrusters (build in weight)

Set 1: 3 Strict Pull Ups

Set 2: 3 Pull Ups

Set 3: 3 Chest to Bar

Workout

Asiago Bagel (Time)

Freedom (RX’d)

6-5-4-3-2-1-2-3-4-5-6

Thrusters (135/95)

12-10-8-6-4-2-4-6-8-10-12

Chest to Bar Pull Ups

(KG conv: 61/43 Thrusters)

Independence

6-5-4-3-2-1-2-3-4-5-6

Thrusters (115/80)

12-10-8-6-4-2-4-6-8-10-12

Pull Ups

(KG conv: 52/36 Thrusters)

Liberty

12-10-8-6-4-2-4-6-8-10-12

Dumbbell Thrusters (light)

Ring Rows

Target time: 9-11 minutes

Time cap: 14 minutes

Strength/Accessory

Mayhem Mini-Pump – Glutes and Core (Checkmark)

4 rounds:

10 Kneeling Banded Hip Extension @ moderate weight

30 Heel Taps (each side)

100ft Double Overhead KB Carry

*Rest 1 minute between rounds

Cooldown/Mobility

Mobility (No Measure)

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

1 min Couch Stretch (each side)

1 min Bicep Wall Stretch

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