Bell House Fitness – CrossFit

Warm-up

Warm Up (No Measure)

1. Movement Prep/Activation

3 sets:

10 Roll and Reach

20 Banded Side Steps

10 Banded Glute Bridges

-into-

3 sets:

30 Single Unders

5 Back Squats (empty bar-build in weight)

20-second Knee Plank

2. Strength Prep

5 sets x 5 Back Squats @ 60% 1RM Back Squat

* Complete a set every 1 minute, on the minute for 5 minutes *

3. Workout Prep

2 sets:

10 Double Unders

5 Push Ups

Strength/Accessory

Back Squat

5 sets of 5 reps @ 60% 1RM Back Squat

* Complete a set every 1 minute, on the minute for 5 minutes *

Workout

“Buddy the Elf, what’s your favorite color?” (5 Rounds for time)

Freedom (RX’d)

5 sets

100 Double Unders

30 Push-Ups

– Rest 1:00 between sets –

**Repeat from Tues Nov 23, 2021

Independence

5 sets

75 Double Unders

25 Push-Ups

Rest 1:00 between sets

Liberty

5 sets

100 Single Unders

25 Bar Push-Ups

Rest 1:00 between sets

Target time each set: 1:45 – 2:15

Time cap each set: 2:30

Overall time cap: 16:30

Cooldown/Mobility

Mobility (No Measure)

1 min foot smash with lacrosse ball (each side)

1 min pec smash on rig with lacrosse ball (each side)

1 min foam roll lats (each side)

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