Bell House Fitness – CrossFit

Warm-up

Warm Up (No Measure)

1. Movement Prep/Activation

1:00 Machine

– into –

Hinshaw Warm-Up (10-12 minutes)

– into –

Sandbag Clean Practice

2. Workout Prep

2 sets

100m Run (Workout Pace)

2 Sandbag Cleans (work up in weight)

Workout

Nick Parker & Elizabeth James (3 Rounds for time)

Freedom (RX’d)

Teams of 2

3 sets (each/1:1)

200m Run

8 Sandbag Cleans (100/70) (OR 8 Power Cleans (135/95)

200m Run

8 Sandbag Cleans (100/70) (OR 8 Power Cleans (135/95)

200m Run

Independence

3 sets

200m Run

5 Sandbag Cleans (100/70) (OR 5 Power Cleans (135/95)

200m Run

5 Sandbag Cleans (100/70) (OR 5 Power Cleans (135/95)

200m Run

rest 1:1 between sets

Liberty

3 sets

150m Run

8 Power Cleans (light)

150m Run

8 Power Cleans (light)

150m Run

rest 1:1 between sets

Target time: 3:30 – 4:30

Time cap: 5 minutes

Gymnastics/Core

Gymnastics: Core Conditioning (Day 2) (Checkmark)

All Levels:

3 Rounds (40 seconds on/20 seconds)

Plank Pull Through [use a weight you can control and brace core recommended 35/25 Dumbbell]

-Rest 1:00-

3 Rounds (40 seconds on/20 seconds)

Max Wall Ball Throw Sit Ups

*Use a weight that allows for a non-stop effort

Cooldown/Mobility

Mobility (No Measure)

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

1 min calf stretch against wall (each side)

1 min foam roll upper back