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 min AMRAP

:30 Jump Rope

3 Wall Ball Squats

3 Wall Ball Push Press

3 Wall Balls

5 Bench Press (empty bar- Build across sets)

2. Strength Prep

Heavy Single Bench Press (10:00)

3. Workout Prep

1 set:

5/4 Calorie Air Bike (at workout pace)

3 Wall Balls (at each weight)

Strength/Accessory

Bench Press

Build to a Heavy Single (10-12 minutes)

* Rest a little longer than normal between sets when you reach heavier weights *

Workout

Biscayne Bay (Time)

Freedom (RX’d)

30/24 Calorie Air Bike

40 Wall Balls (14/10)

30 Wall Balls (20/14)

20 Wall Balls (30/20)

30/24 Calorie Air Bike

(KG conv: WB1 6/4, WB2 9/6, WB3 14/9)

Independence

24/19 Calorie Air Bike

32 Wall Balls (14/10)

24 Wall Balls (20/14)

16 Wall Balls (30/20)

24/19 Calorie Air Bike

(KG conv: WB1 6/4, WB2 9/6, WB3 14/9)

Liberty

20/16 Calorie Air Bike

30 Air Squats

20 Wall Ball Thrusters (light)

10 Wall Balls (light)

20/16 Calorie Air Bike

Target time: 10-12 minutes

Time cap: 15 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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