Bellhouse Crossfit – CrossFit

Warm-up

Warm Up (No Measure)

1. Movement Prep/Activation

Tabata Bike (8 sets)

-into-

3 sets:

10ft Walking Lunge

10 Banded Air Squats

10 Alternating V-Ups

2. Workout Prep

2 sets:

10ft Dumbbell Lunge (build in weight)

4 Dumbbell Front Squats (build-in weight)

Workout

Lobster Roll (Part 1) (5 Rounds for time)

Freedom (RX’d)

5 sets

50ft Dumbbell Front Rack Walking Lunge (50s/35s)

12 Dumbbell Front Squats (50s/35s)

-rest 2:00 between sets-

(KG conv: 22.5/15 DBs)

-rest as needed before Part 2-

Independence

5 sets

50ft Dumbbell Front Rack Walking Lunge (35s/25s)

12 Dumbbell Front Squats (35s/25s)

-rest 2:00 between sets-

(KG conv: 15/10 DBs)

Liberty

5 sets

50ft Single Dumbbell Walking Lunge (light)

10 Dumbbell Front Squats (light)

-rest 2:00 between sets-

Target Time each set: 2-3 minutes. But the main focus is to Just move Steady and get a good pump.

Time cap each set: 4 minutes

Lobster Roll (Part 2) (Checkmark)

Every 1:00 (10:00)

Odd Minutes: 10 DB Good Mornings @ Moderate weight – maintain control and quality RPE 7

Even Minutes: 15 Standing Barbell Calf Raise @ moderate weight – maintain quality RPE 7

Cooldown/Mobility

Mobility (No Measure)

1 min Calf Smash (each)

1 min Foam roll Hamstrings

1 min Barbell quad smash (each side)