Bellhouse Crossfit – CrossFit

Warm Up (No Measure)

1. Movement Prep/Activation

Hip Halo warmup

-into-

8:00 AMRAP

30-sec bike

5 Double Dumbbell Front Squats (lightweight)

5 Updowns to Seal Pose + Dumbbell Stepover

2. Workout Prep

1 set (each)

5/4 Calorie Bike (workout pace)

3 Double Dumbbell Front Squats

2 Burpee Over Dumbbell

“Don’t put twinkies on your pizza” (Time)

Freedom (RX’d)

Teams of 2

3 Rounds (You go, I go each movement)

15/12 Calorie Air Bike

15 Pull Ups

12 Single DB Box Step Overs (35/25) (20in)

Independence

Teams of 2

3 Rounds

12/10 Calorie Air Bike

12 Pull Ups

12 Single DB Box Step Overs (35/25) (20in)

Liberty

Teams of 2

3 sets (each/1:1)

3 Rounds

10/8 Calorie Air Bike

15 Ring Rows or Jumping Pull Ups

12 Bodyweight Box Step Overs

Time Goal: 18:00-21:00

Time Cap: 25:00

Optional: Mayhem Mini-Pump (Checkmark)

4 Rounds

12 Leaning Lateral Raise @ moderate weight – maintain quality

10 DB Preacher Curl @ moderate weight – maintain quality

10 Bent Over Banded Tricep Extension @ moderate weight – maintain quality

-Rest 3 min b/t rounds-

Mobility (No Measure)

1 min Barbell Quad Smash (each side)

1 min Couch Stretch (each side)

1 min Trap Smash (each side)