Bellhouse Crossfit – CrossFit

Warm-up (No Measure)

1. Movement Prep/Activation

3 Rounds

“Rowling”

(5 rep Max Burpee Penalty)

-into-

4 min AMRAP

30 sec single/double unders

10 Plate Toe Taps (each side)

10 Heel Toe Rocks

10 Floor Plate Press

2. Workout Prep

1 set:

100m Row

5 Push Ups

10 Double Unders

Tony Perkis (Time)

Freedom (RX’d)

1000/800m Row

50 Push-ups

200 Double Unders

50 Push-ups

1000/800m Row

* Repeat from 2/20/2023

Independence

800/650m Row

35 Push ups

150 Double Unders

35 Push ups

800/650m Row

Liberty

500/400m Row

30 Bar Push ups

150 Single Unders

30 Bar Push ups

500/400m Row

Target time: 12-14 minutes

Time cap: 18 minutes

Mayhem Mini-Pump – Chest and Triceps (Checkmark)

4 Rounds

15 Standing Tricep Extension w/ band

10 Single DB Bench Press (each) @ moderate weight – maintain quality

-Rest 1 min b/t rounds-

Mobility (No Measure)

1 min lacrosse ball pec smash (each side)

1 min overhead elbow grab tricep stretch (each side)

1 min tricep lacrosse ball smash (each side)

()

Ejercicio

Libertad (RX)

Remo 1000/800m

50 flexiones

200 dobles bajos

50 flexiones

Remo 1000/800m

*Repetir a partir del 20/02/2023

Independencia

800/650m Remo

35 flexiones

150 dobles bajos

35 flexiones

800/650m Remo

Libertad

500/400m Remo

Flexiones de 30 barras

150 individuales inferiores

Flexiones de 30 barras

500/400m Remo

Tiempo objetivo: 12-14 minutos

Límite de tiempo: 18 minutos