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