Bell House Fitness – CrossFit

Warm Up

1. Movement Prep/Activation

Crossover Symmetry Warm up or Banded 7’s + Hip Halo Warm up (between sets)

-into-

3 sets:

5 Wall Ball Front Squats

5 Wall Ball Push Press

5 Wall Balls

10 Box Step Ups

5 Russian Kettlebell Swings

2. Workout Prep

2 sets:

5 Wall Balls

5 Box Jumps

5 Kettlebell Swings

Morrison (Time)

Morrison

Score Time

50-40-30-20-10 Reps For Time

Wall Ball Shots (20/14 lb)

Box Jumps (24/20 in)

Kettlebell Swings (24/16 kg)

In honor of U.S. Army Specialist Scott Morrison, 23, of Blue Ash, OH, died on September 26, 2010

click here

Independence

50-40-30-20-10

Wall Balls (14/10)

Box Jump (20/16)

Kettlebell Swings (35/25)

(KG conv: Wall Ball 6/4, KB 16/11)

Liberty

30-25-20-15-10

Wall Ball Thrusters (light)

Box Step Ups (20/16)

Russian Kettlebell Swings (light)

Target time: 20-22 minutes