Bell House Fitness – CrossFit

Warm-up (No Measure)

1. Movement Prep/Activation

3:00 Machine

-into-

Hip Halo

-into-

3 sets

30-second Row (build in pace)

10 Deadbugs

10 Downward Dog to Seal Pose

2 Sandbag Cleans (light) or Power Clean

2. Workout Prep

2 sets:

5/4 Calorie Row

1 Sandbag Clean (build-in weight) or Power Clean

Workout (5 Rounds for time)

Oscar the Grouch

Freedom (RX’d)

Teams of 2

5 sets: (each/1:1)

15/12 Calorie Row

185/125 Power Clean

12/10 Calorie Row

185/125 Power Clean

9/8 Calorie Row

185/125 Power Clean

Independence

Teams of 2

3 rounds: (each/1:1)

15/12 Calorie Row

155/105 Power Clean

12/10 Calorie Row

155/105 Power Clean

9/8 Calorie Row

155/105 Power Clean

Liberty

Teams of 2

3 rounds: (each/1:1)

175/150m Row

10 DB cleans (light)

150/125m Row

8 DB cleans (light)

125/100m Row

6 DB cleans (light)

Target time each set: 3-3:45 minutes

Time cap each set: 4 minutes

Mayhem Mini Pump – Glutes and Shoulders (Checkmark)

4 Rounds

10 Barbell Strict Press @ Moderate weight – maintain control and quality RPE 7

10 Weighted Hip Thrust @ moderate weight – maintain quality RPE 7

10 GHD Hip Raise @ moderate weight – maintain quality RPE 7

10 DB Snow Angel Raise @ moderate weight – maintain quality RPE 7

-Rest 3 min b/t rounds-

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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