Bell House Fitness – CrossFit

Warm-up (No Measure)

1. Movement Prep/Activation

10 min AMRAP

1 min machine

6 Alternating Dumbbell Snatch (lightweight – build across)

5 Single Arm Press (each side)

5-second handstand hold

3 Box Get Overs (Practice Transition)

2. Workout Prep

3 sets:

20 second Row (workout pace)

2 Dumbbell Snatch (build in weight)

2 Strict Handstand Push Ups

2 Burpee Box Get Overs (build in height)

Workout (3 Rounds for reps)

Sloth

Freedom (RX’d)

7:00 Amrap

60/48 Calorie Row

Max Dumbbell Snatch (70/50)

-@10:00-

7:00 Amrap

60/48 Calorie Row

Max Strict Handstand Push Ups

-@20:00-

7:00 Amrap

60/48 Calorie Row

Max Burpee Box Get Overs (30/24)

(KG conv: DB 32.5/22.5)

Score is # of reps of the second movement. Do not include the Row calories in your score.

Independence

7:00 Amrap

50/40 Calorie Row

Max Dumbbell Snatch (50/35)

-@10:00-

7:00 Amrap

50/40 Calorie Row

Max Handstand Push Ups

-@20:00-

7:00 Amrap

50/40 Calorie Row

Max Burpee Box Get Overs (24/20)

(KG conv: DB 22.5/15)

Liberty

7:00 Amrap

40/34 Calorie Row

Max Dumbbell Snatch (light)

-@10:00-

7:00 Amrap

40/34 Calorie Row

Push Ups

-@20:00-

7:00 Amrap

40/34 Calorie Row

Max Up Down + Box Step Up (24/20)

TARGET SCORE

Target number of reps each set:

Dumbbell Snatch: 20+ reps

Strict Handstand Push Ups: 20+ reps

Burpee Box Get Overs: 20+ reps

Minimum number of reps before scaling:

Dumbbell Snatch: 15 reps

Strict Handstand Push Ups: 15 reps

Burpee Box Get Overs: 15 reps

Mobility (Checkmark)

1 min lying 90/90 hip stretch (each side)

1 min overhead elbow grab tricep stretch (each side)

1 min tricep lacrosse ball smash (each side)

()