Bell House Fitness – CrossFit

Warm-up (No Measure)

1. Movement Prep/Activation

2:00 Row

-into-

3 sets:

5 Single Arm Ring Rows (each arm)

10 Single Arm Dumbbell Shoulder Press (light/each arm)

10 Hollow Rocks

-into-

2 sets: (empty bar)

3 Shoulder Press

3 Push Press

3 Split Jerks

2. Strength

Build to a heavy single Split Jerk

3. Workout Prep

1 set:

10 Double Unders

3 Toes to Bar

5 Wall Balls

Split Jerk

Heavy Single (10-12 minutes)

* Rest as needed between sets *

Workout (Time)

Kauai

Freedom (RX’d)

100 Wall Balls for Time as follows:

2:00 AMRAP

50 Double Unders

12 Toes to Bar

Max Wall Balls (20/14)

*Go until you get 100 Wall Balls

-rest 1:00 between sets-

(KG conv: 9/6)

Independence

100 Wall Balls for Time:

2:00 AMRAP

40 Double Unders

10 Toes to Bar

Max Wall Balls (14/10)

*Go until you get 100 Wall Balls

-rest 1:00 between sets-

(KG conv: 6/4)

Liberty

75 Wall Ball Thrusters for Time:

2:00 AMRAP

50 Single Unders

10 Hanging Knee Raises

Max Wall Ball Thrusters (light)

*Go until you get 75 Wall Ball Thrusters

-rest 1:00 between sets-

Target number of Wall Balls each set: 20+ Wall Balls (aka Target Time: Sub 14 minutes)

Minimum number of Wall Balls before scaling: 15 Wall Balls (aka Time Cap: 20 minutes)

Mobility (No Measure)

1 min Barbell Quad Smash (each side)

1 min Couch Stretch (each side)

1 min Trap Smash (each side)

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