Bell House Fitness – CrossFit

Warm-up

Warm Up (No Measure)

1. Movement Prep/Activation

3 min Row (:30 easy, :20 mod, :10 fast)

-into-

3 sets

5 Bench Press (empty bar- build across sets)

10 Step Back Lunges

2 Zombie Rope Climbs

2. Strength Prep

5 Bench Press x 5 sets @65% of Heavy Single (Week 1)

* Complete a set on the 2 minutes *

3. Workout Prep

1 set:

5/4 Calorie Row (at workout pace)

4 Jumping Split Lunges

1 Rope Climb

Strength/Accessory

Bench Press

5 Bench Press x 5 sets @65% of Heavy Single (Week 1)

* Complete a set on the 2 minutes *

Workout

McIntosh (Time)

Freedom (RX’d)

2 rounds

40/32 Calorie Row

30 Jumping Split Lunges

5 Rope Climbs (Or 20 Strict Pull Ups)

Independence

2 rounds

32/24 Calorie Row

24 Jumping Split Lunges

4 Rope Climbs (Or 16 Strict Pull Ups)

Liberty

2 rounds

25/20 Calorie Row

20 Step-Back Lunges

10 Zombie Rope Climbs (Or 30 Ring Rows)

Target time: sub 12 minutes

Time cap: 16 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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