Bellhouse Crossfit – CrossFit

Warm-up

Warm Up (No Measure)

1. Movement Prep/Activation

2:00 Row

-into-

6 min AMRAP

30-second Jump Rope

5 Dynamic Squat Stretches.

5 Back Squats (Build in weight)

4 Box Jumps (low)

2. Strength

5 sets of 5 Back Squats @70% of Heavy Single (Week 1)

* Complete a set on the 2 minutes *

3. Workout Prep

2 sets

10 Double unders

5 Dumbbell Front Squats (build in weight)

4 Box Jump Overs (build in height)

Strength/Accessory

Back Squat

5 sets of 5 Back Squats @70% of Heavy Single (Week 1)

* Complete a set on the 2 minutes *

Workout

Sunny Side Up (Time)

Freedom (RX’d)

120 Double Unders

40 Dumbbell Front Squats (50s/35s)

20 Box Jump Overs (24/20)

(KG conv: 22.5/15 DBs)

Independence

100 Double Unders

40 Dumbbell Front Squats (35s/25s)

20 Box Jump Overs (20/16)

(KG conv: 15/10 DBs)

Liberty

120 Single Unders

30 Dumbbell Front Squats (light)

20 Box step up and Overs (20/16)

Target time: 5-6 minutes

Time cap: 9 minutes

Cooldown/Mobility

Mobility (No Measure)

1 min Calf Smash (each)

1 min Foam roll Hamstrings

1 min Barbell quad smash (each side)

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