Bell House Fitness – CrossFit

Warm-up

Warm Up (No Measure)

1. Movement Prep/Activation

3 min Air Bike (:30 easy, :20 mod, :10 fast)

-into-

6:00 AMRAP

3 Inch Worms

5 Shoulder Press (empty bar)

10 Alternating V-Ups

2. Strength Prep

4 sets of 10 Shoulder Press (build in weight)

3. Workout Prep

1 set:

5/4 Calorie Air Bike (at workout pace)

1 Wall Walk

Strength/Accessory

Shoulder Press

4×10 Shoulder Press (build up to moderate weight)

* Rest 60-90 seconds between sets

Workout

“Honey, you’ve never looked better” (Time)

Freedom (RX’d)

For time:

50/40 Calorie Air Bike

15 Wall Walks

50/40 Calorie Air Bike

Independence

For time:

40/32 Calorie Air Bike

10 Wall Walks

40/32 Calorie Air Bike

Liberty

For time:

30/24 Calorie Air Bike

10 Wall Walks (half way)

30/24 Calorie Air Bike

Target time: 8-10 minutes

Time cap: 14 minutes

Cooldown/Mobility

Mobility (No Measure)

1 min Barbell Quad Smash (each side)

1 min Couch Stretch (each side)

1 min Trap Smash (each side)

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