Bellhouse Crossfit – CrossFit

Warm-up

Warm Up (No Measure)

1. Movement Prep/Activation

3:00 Bike

-into-

3 sets:

5 Scap Pull Ups

5 Hanging Knee Raises

3 Zombie Climbs (or 10 Ring Rows)

5/4 Calorie Air Bike (build-in pace)

2. Workout Prep

Rope Climb Practice

Gymnastics

Gymnastics Skill Review (Checkmark)

Take 15 min to practice Rope Climbs

Advanced athletes can practice legless or L-sit rope climbs

* Coaching videos with scaling options are provided in the coach notes.

Workout

Cuban Sandwich (AMRAP – Rounds and Reps)

Freedom (RX’d)

AMRAP 15:00

1-2-3

Rope Climbs (Or 5-10-15 Elevated Ring Rows)

5-10-15

Calorie Air Bike (Womens Calories 4-8-12)

*Restart after 3 climbs, 15 calories

SCORING:

1 Rope Climb, 5/4 Calorie Air Bike = 1 Round.

2 Rope Climbs, 10/8 Calorie Air Bike = 2 Rounds

3 Rope Climbs, 15/12 Calorie Air Bike = 3 Rounds

1 Rope Climbs, 5/4 Calorie Air Bike = 4 Rounds

2 Rope Climbs, 10/8 Calorie Air Bike = 5 Rounds

ETC…

Independence

AMRAP 15:00

1-1-2

Rope Climbs (Or 5-5-10 Elevated Ring Rows)

5-10-15

Calorie Air Bike

Liberty

AMRAP 15:00

1-2-3

Zombie Rope Climbs (Or 5-10-15 Elevated Ring Rows)

3-6-9

Calorie Air Bike

Target Rounds: 9 Rounds

Minimum number of Rounds before scaling: 6

Cooldown/Mobility

Mobility (No Measure)

1 min forearm smash w/ barbell (each side)

1 min palm smash w/ lacrosse ball (each side)