Bellhouse Crossfit – CrossFit

Warm Up (No Measure)

1. Movement Prep/Activation

2:00 Row

-into-

6 min AMRAP

30-second Jump Rope

5 Dynamic Squat Stretches.

5 Back Squats (Build in weight)

4 Box Jumps (low)

2. Strength

5 sets of 5 Back Squats @70% of Heavy Single (Week 1)

* Complete a set on the 2 minutes *

3. Workout Prep

2 sets

10 Double unders

5 Dumbbell Front Squats (build in weight)

4 Box Jump Overs (build in height)

Back Squat

5 sets of 5 Back Squats @70% of Heavy Single (Week 1)

* Complete a set on the 2 minutes *

Sunny Side Up (Time)

Freedom (RX’d)

120 Double Unders

40 Dumbbell Front Squats (50s/35s)

20 Box Jump Overs (24/20)

(KG conv: 22.5/15 DBs)

Independence

100 Double Unders

40 Dumbbell Front Squats (35s/25s)

20 Box Jump Overs (20/16)

(KG conv: 15/10 DBs)

Liberty

120 Single Unders

30 Dumbbell Front Squats (light)

20 Box step up and Overs (20/16)

Target time: 5-6 minutes

Time cap: 9 minutes

Mobility (No Measure)

1 min Calf Smash (each)

1 min Foam roll Hamstrings

1 min Barbell quad smash (each side)

()

Ejercicio

Libertad (RX)

120 dobles bajos

40 sentadillas frontales con mancuernas (50s/35s)

20 saltos de caja (24/20)

(Conv. kg: 22,5/15 DB)

Independencia

100 dobles bajos

40 sentadillas frontales con mancuernas (35s/25s)

20 saltos de caja (20/16)

(Conv. kg: 15/10 DB)

Libertad

120 individuales inferiores

30 sentadillas frontales con mancuernas (ligeras)

20 Box step up y Overs (20/16)

Tiempo objetivo: 5-6 minutos

Límite de tiempo: 9 minutos