Bellhouse Crossfit – CrossFit

Warm Up (No Measure)

1. Movement Prep/Activation

2 sets:

15 Banded Pull Aparts

15 Banded Chest Flys

-into-

8:00 Amrap (3-4 sets)

30-sec Air Bike (easy pace)

5 Bench Press (empty – build across sets)

5 seal pose/ down dog transitions

2. Strength

Every 1:00 for 5 minutes:

5 Bench Press at 60% of 1RM

3. Workout Prep

2 sets

5/4 Calorie Air Bike

4 Dumbbell Bench (add weight after first set)

Bench Press

Every 1:00 for 5 minutes:

5 Bench Press at 60% of 1RM

“Call me beep me, if you wanna reach me” (Time)

Freedom (RX’d)

30-24-18-12-6

Calorie Air Bike (Female calories: 24-20-14-10-5)

Dumbbell Bench Press (2×50/2×35)

*Repeat from March 16, 2022

(KG conv: 22.5/15 DBs)

Independence

24-18-14-10-6

Air Bike Calories

Dumbbell Bench Press (2×40/2×25)

Women’s Calories: 20-16-12-8-4

(KG conv: 17.5/10 DBs)

Liberty

20-16-12-8-4

Air Bike Calories

Bar Push Ups

Women’s Calories: 16-12-8-4-2

Target time: 10-12 minutes

Time cap: 16 minutes

Mobility (No Measure)

1 min seal pose

1 min bicep stretch on wall

1 min tricep lacrosse ball smash (each side)

()

Ejercicio

Libertad (RX)

30-24-18-12-6

Calorías Air Bike (calorías femeninas: 24-20-14-10-5)

Press de banca con mancuernas (2×50/2×35)

*Repetir desde el 16 de marzo de 2022

(Conv. kg: 22,5/15 DB)

Independencia

24-18-14-10-6

Calorías de bicicleta de aire

Press de banca con mancuernas (2×40/2×25)

Calorías de mujeres: 20-16-12-8-4

(Conv. kg: 17,5/10 DB)

Libertad

20-16-12-8-4

Calorías de bicicleta de aire

Flexiones con barra

Calorías de mujeres: 16-12-8-4-2

Tiempo objetivo: 10-12 minutos

Límite de tiempo: 16 minutos