Bell House Fitness – CrossFit

Warm-up (No Measure)

1. Movement Prep/Activation

Hip Halo Warm up

-into-

3 sets:

20-second Row

10 Single Arm Shoulder Press (each)

5 Deadlifts (empty bar – build across sets)

2. Strength Prep

Build to a heavy Deadlift and 1 set of max Strict Handstand Push-ups

3. Workout Prep

1 set:

4 Dumbbell Step Ups

2 Burpees

1 Wall Walk

Deadlift

Build to a Heavy Single (10-12 minutes)

* Rest as needed between sets

Strict Handstand Push up (Find a max set of strict handstand push-ups)

Workout (Time)

Count von Count

Freedom (RX’d)

3 Rounds

24 Single Dumbbell Step Up (50/35)(20)

12 Burpees

6 Wall Walks

(KG conv: DB 22.5/15, box 50 cm)

Independence

3 Rounds

24 Single Dumbbell Step Up (35/25)(20)

12 Burpees

4 Wall Walks

(KG conv: DB 15/10, box 50 cm)

Liberty

3 Rounds

24 Step Ups (20)

12 Up Downs

50ft Bear Crawl

(KG conv: box 50 cm)

Target time: 8-10 minutes

Time cap: 12 minutes

Mobility (No Measure)

1 min foot smash w/ lacrosse ball (each side)

1 min Couch Stretch (each side)

1 min Seal Pose

()