Bellhouse Crossfit – CrossFit

Workout Option 1

Option 1: “It’s a honey of an O” (Time)

Freedom (RX’d)

21-18-15-12-9-6

Calorie Bike Erg or Ski Erg

Hang Dumbbell Alternating Clean and Jerk (50/35)

(Women Calories: 16-14-12-10-8-4)

(KG conv: 22.5/15 DB)

Independence

16-14-12-10-8-4

Calorie Bike Erg or Ski Erg

Hang Dumbbell Alternating Clean and Jerk (35/25)

(Women Calories: 14-12-10-8-6-4)

(KG conv: 15/10 DB)

Liberty

6 rounds

10/8 Calorie Bike Erg or Ski Erg

8 Hang Dumbbell Alternating Clean (light)

Target time: 11-13 minutes

Time cap: 16 minutes

Workout Option 2

Option 2: Zone 2/Recovery (Checkmark)

Warm-Up:

You can use the first 2,000m Row below as the warm-up

45-60 Min Easy Zone 1-2

2,000m Row

100ft Sandbag Bear Hug Carry (150/100)

3,000m Bike Erg

20 GHD Russian Twists (each side)

5 Curtsy Step Down (20in) (each leg)