Bell House Fitness – CrossFit
Warm Up (No Measure)
1. Movement Prep/Activation
2 sets:
10 Banded Kicks Forward
10 Banded Kick Backwards
10 Banded Fire Hydrants
-into-
8:00 AMRAP
:30 Air Bike
5 Up downs over DB
5 Lunge Steps (each side)
5 Back Squats (empty – build across sets)
2. Strength
5 sets of 5 Back Squats @75% of Heavy Single (Week 1)
* Complete a set on the 2 min for 10 minutes.
3. Workout Prep
2 sets:
2 Lateral Burpee Over Dumbbells
10ft Single Dumbbell Lunge (build in weight)
5/4 Calorie Air Bike
Back Squat
5 sets of 5 Back Squats @75% of Heavy Single (Week 1)
* Complete a set on the 2 min for 10 minutes.
Everything Bagel (Time)
Freedom (RX’d)
5 Rounds
10 Lateral Burpee Over Dumbbell
50ft Single Dumbbell Walking Lunge (50/35)
20/16 Calorie Air Bike
(KG conv: 22.5/15 DB)
Independence
5 Rounds
8 Lateral Burpee Over Dumbbell
50ft Single Dumbbell Walking Lunge (35/25)
16/13 Calorie Air Bike
(KG conv: 15/10 DB)
Liberty
5 Rounds
8 Up Downs
50ft Walking Lunge
12/10 Calorie Air Bike
Target time: 12-14 minutes
Time cap: 16 minutes
Mobility (No Measure)
1 min Barbell Quad Smash (each side)
1 min Couch Stretch (each side)
1 min Trap Smash (each side)
()
Ejercicio
Libertad (RX)
5 rondas
10 burpee laterales sobre mancuernas
Estocada caminando con una sola mancuerna de 50 pies (50/35)
Bicicleta de aire 20/16 calorías
(Conv. kg: 22,5/15 DB)
Independencia
5 rondas
8 burpee lateral sobre mancuernas
Estocada caminando con una sola mancuerna de 50 pies (35/25)
Bicicleta de aire de 16/13 calorías
(Conv. kg: 15/10 DB)
Libertad
5 rondas
8 arriba abajo
Estocada caminando de 50 pies
Bicicleta de aire de 12/10 calorías
Tiempo objetivo: 12-14 minutos
Límite de tiempo: 16 minutos