Bell House Fitness – CrossFit

Warm Up (No Measure)

1. Movement Prep/Activation

2:00 Machine

-into-

8:00 AMRAP

2x50ft Shuttle Run

10 Alternating V-Ups

5 Wall Ball Squats

5 Wall Ball Push Press

5 Wall Balls

2. Workout Prep

1 set:

1x50ft Shuttle Run

5 Wall Balls

5 V-Ups

Bruce Wayne (Time)

Freedom (RX’d)

25 Shuttle Runs (50ft)

50 Wall Balls (20/14)

50 V-Ups

50 Wall Balls (20/14)

25 Shuttle Runs (50ft)

(KG conv: 9/6 WB)

Independence

25 Shuttle Runs (50ft)

35 Wall Balls (20/14)

35 V-Ups

35 Wall Balls (20/14)

25 Shuttle Runs (50ft)

(KG conv: 9/6 WB)

Liberty

15 Shuttle Runs (50ft)

30 Wall Ball Thrusters (light)

30 Sit Ups

30 Wall Ball Thrusters (light)

15 Shuttle Runs (50ft)

Target time: 12-14 minutes

Time cap: 18 minutes

Core (Checkmark)

4 sets:

7 Alligator Rolls (each way)

20 Plank Kettlebell Pull Unders

30 yd Isolateral DB Farmers Carry (left)

30 yd Isolateral DB Farmers Carry (right)

*Rest 2:00 between sets

Mobility (No Measure)

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

1 min Couch Stretch (each side)

1 min Seal Pose

()

Ejercicio

Libertad (RX)

25 recorridos de traslado (50 pies)

50 bolas de pared (20/14)

50 subidas en V

50 bolas de pared (20/14)

25 recorridos de traslado (50 pies)

(Conv. kg: 9/6 WB)

Independencia

25 recorridos de traslado (50 pies)

35 bolas de pared (20/14)

35 subidas en V

35 bolas de pared (20/14)

25 recorridos de traslado (50 pies)

(Conv. kg: 9/6 WB)

Libertad

15 recorridos de traslado (50 pies)

30 propulsores de bola de pared (ligeros)

30 abdominales

30 propulsores de bola de pared (ligeros)

15 recorridos de traslado (50 pies)

Tiempo objetivo: 12-14 minutos

Límite de tiempo: 18 minutos