Bellhouse Crossfit – CrossFit

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

Deadlift

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

* Complete a set on the 2 minutes *

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

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)

Cada 3:00 (5 series)

Bicicleta de aire de 10/8 calorías

20 bolas de pared (20/14)

50 dobles bajos

(Conv. kg: 9/6 WB)

Independencia

Cada 3:00 (5 series)

Bicicleta de aire de 10/8 calorías

15 bolas de pared (20/14)

45 dobles bajos

(Conv. kg: 9/6 WB)

Libertad

Cada 3:00 (5 series)

Bicicleta de aire de 8/7 calorías

15 propulsores de bola de pared (ligeros)

50 individuales menores

Tiempo objetivo de cada serie: 1:50-2:15

Límite de tiempo de cada set: 2:30