Bellhouse Crossfit – CrossFit

Warm-up

Warm Up (No Measure)

1. Movement Prep/Activation

2 sets:

15 Banded Pull Aparts

15 Banded Face Pulls

-into-

7:00 AMRAP

45-second Row

3 Bench Press (empty bar – build across)

10 Sit Ups

2. Strength

5 sets of 2 Bench Press @85% of Heavy Single (Week 1)

* Complete a set on the 2 minutes *

3. Workout Prep

1 set:

5/4 Calorie Row (at workout pace)

3 Shoulder to Overhead

3 Toes to Bar

Strength/Accessory

Bench Press

5 sets of 2 Bench Press @85% of Heavy Single (Week 1)

* Complete a set on the 2 minutes *

Workout

“Snap! Crackle! Pop!” (3 Rounds for time)

Freedom (RX’d)

3 sets

15/12 Calorie Row

15 Shoulder to Overhead (95/65)

20 Toes to Bar

15 Shoulder to Overhead (95/65)

15/12 Calorie Row

-Rest 3:00 between sets-

(KG conv: 43/29)

Independence

3 sets

12/10 Calorie Row

15 Shoulder to Overhead (75/55)

15 Toes to Bar

15 Shoulder to Overhead (75/55)

12/10 Calorie Row

-Rest 3:00 between sets-

(KG conv: 34/25)

Liberty

3 sets

10/8 Calorie Row

10 Dumbbell Push Press (light)

10 Hanging Knee Raises

10 Dumbbell Push Press (light)

10/8 Calorie Row

-Rest 3:00 between sets-

Target time each set: 3:30-4:30

Time cap each set: 5 minutes

Cooldown/Mobility

Mobility (No Measure)

1 min seal pose

1 min bicep stretch on wall

1 min tricep lacrosse ball smash (each side)

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