Bell House Fitness – CrossFit

Warm-up (No Measure)

**1. Movement Prep/Activation and Increasing Heart Rate**

Crossover Symmetry Warm-up or Banded 7’s

-into-

1 Round Through

10 yd walk on toes

10 yd walk to toes backward

10 yd walk on heels

10 yd walk feet turned out

10 yd walk feet turned in

10 yd lunge walk-arms locked out overhead

10 yd lunge walk – torso twist towards forwarding leg

10 yd butt kickers

10 yd high knees

* If you have time go through more of the Hinshaw Warm Up *

**2. Workout Prep**

1 set

100m Run (workout pace)

3 Pull-Ups

6 Push-Ups

9 Air Squats

Workout (Time)

Half Murph

Freedom (RX’d)

800m Run

50 Pull-Ups

100 Push-Ups

150 Air Squats

800m Run

The pull-ups, push-ups, and air squats can be partitioned in any way. The runs must be done unbroken. Advanced athletes can choose to add a weighted vest.

Independence (no change)

Liberty

400m Run

25 Jumping Pull-Ups

50 Bar Push-Ups

75 Air Squats

400m Run

Target time: 20-25minutes

Time cap: 32 minutes

Mobility (Checkmark)

1 min Seal Pose

1 min Bicep stretch on wall

1 min Tricep lacrosse ball smash (each side)

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