Bell House Fitness – CrossFit
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)
Bench Press
Build to a Heavy Single (10-12 minutes)
* Rest a little longer than normal between sets when you reach heavier weights *
Biscayne Bay (Time)
Freedom (RX’d)
30/24 Calorie Air Bike
40 Wall Balls (14/10) (10/9 ft)
30 Wall Balls (20/14) (10/9 ft)
20 Wall Balls (20/14) (11/10 ft)
30/24 Calorie Air Bike
Independence
24/19 Calorie Air Bike
32 Wall Balls (14/10) (10/9 ft)
24 Wall Balls (20/14) (10/9 ft)
16 Wall Balls (20/14) (11/10 ft)
24/19 Calorie Air Bike
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
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)
Bicicleta de aire de 30/24 calorías
40 bolas de pared (14/10) (10/9 pies)
30 bolas de pared (20/14) (10/9 pies)
20 bolas de pared (20/14) (11/10 pies)
Bicicleta de aire de 30/24 calorías
Independencia
Bicicleta de aire 24/19 calorías
32 bolas de pared (14/10) (10/9 pies)
24 bolas de pared (20/14) (10/9 pies)
16 bolas de pared (20/14) (11/10 pies)
Bicicleta de aire 24/19 calorías
Libertad
Bicicleta de aire 20/16 calorías
30 sentadillas aéreas
20 propulsores de bola de pared (ligeros)
10 bolas de pared (ligeras)
Bicicleta de aire 20/16 calorías
Tiempo objetivo: 10-12 minutos
Límite de tiempo: 15 minutos