Bell House Fitness – CrossFit

Warm-up (No Measure)

1. Movement Prep/Activation

Crossover Symmetry Warmup or Banded 7s

-into-

Hip Halo Warmup

-into-

4 min AMRAP

30 sec single/doubles

3 Front Squat (empty bar – build across)

3 Shoulder to Overhead (empty bar – build across)

3 Thrusters (empty bar – build across)

5 Kip Swings

5 Bent Over Barbell Rows (empty bar – build across)

2. Workout Prep

2 sets:

5 Pull-Ups

2 Thrusters (build-in weight)

10 Double Unders

Workout (2 Rounds for time)

Bert & Ernie

Freedom (RX’d)

2 sets:

20 Pull-Ups

15 Thrusters (95/65)

100 Double Unders

15 Thrusters (95/65)

20 Pull-Ups

-Rest 5 minutes between sets-

(KG conv: 43/29)

Independence

2 sets:

15 Pull-Ups

15 Thrusters (75/55)

75 Double Unders

15 Thrusters (75/55)

15 Pull-Ups

-Rest 5 minutes between sets-

(KG conv: 34/25)

Liberty

2 sets:

15 Ring Rows

10 Dumbbell Thrusters (light)

75 Single Unders

10 Dumbbell Thrusters (light)

15 Ring Rows

-Rest 5 minutes between sets-

Target time each set: 5-6 minutes

Time cap each set: 7 minutes

Mayhem Mini-Pump –Core (Checkmark)

3 rounds:

15 Stick Sit Ups

30 Flutter Kicks (each side)

7 Alligator Rolls (each way)

30 yd Isolateral DB Farmers Carry (left)

30 yd Isolateral DB Farmers Carry (right)

*Rest 2 minutes b/t rounds

Mobility (No Measure)

1 min foot smash with lacrosse ball (each side)

1 min pec smash on rig with lacrosse ball (each side)

1 min foam roll lats (each side)

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