Bellhouse Crossfit – CrossFit

Warm-up

Warm Up (No Measure)

1. Movement Prep/Activation

2 sets:

10 Roll and Reach

10 Dynamic Squat Stretch

-into-

8 min AMRAP

5 Back Squats (empty bar – build across)

10 Alternating V-Ups

10 Russian KB Swings

10 Box Step Ups

2. Strength

5 sets x 2 Back Squats @85% of Heavy Single (Week 1)

* Complete a set on the 2 minutes *

3. Workout Prep

2 sets:

5 Kettlebell Swings (build in weight)

5 GHD’s

4 Kettlebell Step Ups Build in weight)

Strength/Accessory

Back Squat

5 sets x 2 Back Squats @85% of Heavy Single (Week 1)

* Complete a set on the 2 minutes *

Workout

Lindt (Time)

Freedom (RX’d)

24-21-18-15-12

Kettlebell Swings (53/35)

GHD’s (Or V-Ups)

Kettlebell Box Step Ups (20) (53/35)

(KG conv: 24/16 KB)

Independence

24-21-18-15-12

Kettlebell Swings (35/26)

GHD’s + 6in Riser (Or V-Ups)

Kettlebell Box Step Ups (20)(35/26)

(KG conv: 16/12 KB)

Liberty

24-21-18-15-12

Russian Kettlebell Swings (light)

Sit Ups

Box Step Ups (20)

Target time: sub 12 minutes

Time cap: 15 minutes

Cooldown/Mobility

Mobility (No Measure)

1 min foot smash w/ lacrosse ball (each side)

1 min Couch Stretch (each side)

1 min Bicep Wall Stretch

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