Bellhouse Crossfit – CrossFit

Warm-up

Warm Up (No Measure)

1. Movement Prep/Activation

2 rounds

1:00 Air Bike

1:00 Row

1:00 Run

1:00 Ski

10 Box Step Ups

2. Workout Prep

Use this time to get stations set up and practice transitions on and off equipment.

Workout

Souffles (AMRAP – Reps)

Freedom (RX’d)

Teams of 2

2 Rounds

5:00 Air Bike calories

4:00 Row calories

3:00 Run (each 50m counts as 1 rep)

2:00 Ski calories

1:00 Box Step Ups (20”)

– – One athlete works at a time. Score is total reps – –

* If lacking equipment or athletes can’t run outside, sub in another machine or repeat any option.

Independence

No Change to Workout

Liberty

Teams of 2

2 Rounds

5:00 Air Bike

4:00 Row

3:00 Run

2:00 Ski

1:00 Box Step Ups (16”)

Target Calories/Distance/Reps each set:

Air Bike: 80/65+ Calories

Row: 900/750m+

Run: 500m+

Ski: 500/400m +

Box Step Ups: 18+

Minimum DIstance before scaling: No Minimal requirement

Accessory/Core

Core Work (Checkmark)

4 sets:

10 Single Arm KB Situps (Left)

10 Single Arm KB Situps (Right)

30yd Single DB Overhead Carry (Left– as heavy as possible)

30yd Single DB Overhead Carry (Right – as heavy as possible)

*Rest 1:00 between sets

Cooldown/Mobility

Mobility (No Measure)

1 min Barbell Quad Smash (each side)

1 min Couch Stretch (each side)

1 min Trap Smash (each side)