Bell House Fitness – CrossFit

Warm-up (No Measure)

1. Movement Prep/Activation

Hip Halo Warm up

-into-

3 sets:

30-sec Jump Rope

5 Updowns to Seal Pose

3 Deadlifts (empty bar – 20-sec tempo rise)

8 Pike Push-ups

2. Strength

Dead-stop Deadlifts

Strict handstand Pushups

3. Workout Prep

2 sets:

With a partner:

100m Run (workout pace)

3 Synchro Pull-Ups

2 Box Jumps (each)

5 Synchro Wall Balls

Deadlift

3 Dead Stop Deadlifts x 5 sets @65% of 1RM

* Rest as needed between sets *

Strict Handstand Push up

5 Sets:

50-60% reps of max reps unbroken

-Record your total reps-

Workout (AMRAP – Rounds and Reps)

Happy & Dopey

Freedom (RX’d)

Teams of 2

15:00 Amrap

1000m Partner Run

Max rounds in the time remaining:

10 Synchro Pull Ups

10 Alternating Box Jumps (30/24)

15 Synchro Wall Ball (20/14)

(KG conv: 9/6 wall ball)

Independence

Teams of 2

15:00 Amrap

800m Partner Run

Max rounds in the time remaining:

8 Synchro Pull Ups

10 Alternating Box Jumps (24/20)

12 Synchro Wall Ball (20/14)

(KG conv: 9/6 wall ball)

Liberty

Teams of 2

15:00 Amrap

600m Partner Run

Max rounds in the time remaining:

10 Synchro Ring Rows

10 Alternating Step Ups (24/20)

10 Synchro Wall Ball Thrusters (light)

Target number of Rounds: 6+ rounds

Minimum number of Rounds before scaling: 4 rounds

Mobility (No Measure)

1 min Seal Pose

1 min Bicep stretch on wall

1 min Tricep lacrosse ball smash (each side)

()