Bell House Fitness – CrossFit

Warm-up (No Measure)

1. Movement Prep/Activation

2:00 Jump Rope

-into-

3 sets:

10 Overhead Walking Lunges + Pass Through (PVC Pipe)

10 Dynamic Squat Stretches

-into-

2 sets: (empty bar)

3 Snatch Push Press

3 Overhead Squats

3 Snatch Balance

2. Strength

Build to a heavy single Snatch Balance

3. Workout Prep

2 Rounds:

5/4 Calorie Assault Bike

4 Box Step Up

Snatch Balance

Heavy Single (10-12 minutes)

* Rest as needed between sets *

Workout (Time)

Honolulu

Freedom (RX’d)

4 Rounds

17/14 Calorie Echo Bike

25 Box Step Ups (24/20)

Independence

4 Rounds

13/10 Calorie EchoBike

25 Box Step Ups (20/16)

Liberty

4 Rounds

10/8 Calorie EchoBike

20 Box Step Ups (20/16)

Target time: 8-10 minutes

Time cap: 14 minutes

Mobility (No Measure)

1 min Calf Smash (each)

1 min Foam roll Hamstrings

1 min Barbell quad smash (each side)

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