Bellhouse Crossfit – CrossFit

Warm-up

Warm Up (No Measure)

1. Movement Prep/Activation

3 min Air Bike

-into-

3 sets

:30 Jump Rope

5 Wall Ball Squats

5 Wall Ball Push Press

5 Wall Balls

5 Deadlifts (empty bar- build across sets)

2. Strength

5 sets x 2 Deadlifts @85% of Heavy Single (Week 1)

* Complete a set on the 2 minutes *

3. Workout Prep

1 set:

5/4 Calorie Air Bike

4 Wall Balls

10 Double Unders

Strength/Accessory

Deadlift

5 sets x 2 Deadlifts @85% of Heavy Single (Week 1)

* Complete a set on the 2 minutes *

Workout

Godiva (5 Rounds for time)

Freedom (RX’d)

Every 3:00 (5 sets)

10/8 Calorie Air Bike

20 Wall Balls (20/14)

50 Double Unders

(KG conv: 9/6 WB)

Independence

Every 3:00 (5 sets)

10/8 Calorie Air Bike

15 Wall Balls (20/14)

45 Double Unders

(KG conv: 9/6 WB)

Liberty

Every 3:00 (5 sets)

8/7 Calorie Air Bike

15 Wall Ball Thrusters (light)

50 Single Unders

Target time each set: 1:50-2:15

Time cap each set: 2:30

Cooldown/Mobility

Mobility (No Measure)

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

1 min Couch Stretch (each side)

1 min Seal Pose

()