Bell House Fitness – CrossFit

Warm Up

Warm Up

P1: 5 IW to PU

P2: 10 alt Spider-Man lunges

100m run together

P1: 10 scap pull ups + 5 kip swings

P2: 10 KB Deadlifts

100m run together

P1: 10 ring rows or 5 strict pull ups

P2: 5 Russian Swings + 5 overhead swings

100m run together

-Grab workout weight KB

Prep

200m run together

P1: 5 pull ups

P2: 5 pull ups

P2: 10 KB swings

P2: 10 KB swings

Partner Helen (AMRAP – Rounds and Reps)

Freedom

AMRAP 20

400m run (partners run together)

21 KB Swings (50/35 lb) (partner 1 will do 21 then partner 2 will do 21)

12 Pull Ups (partner 1 will do 12 then partner 2 will do 12)

Target number of rounds: 4+

Independence

AMRAP 20

300m run

21 KB Swings (35/25 lb)

8 Pull Ups or 12 Jumping Pull Ups

Liberty

AMRAP 20

200m run

18 Russian KB Swings (light)

12 Ring Rows