Bell House Fitness – CrossFit

Warm-up (No Measure)

1. Movement Prep/Activation

Crossover Symmetry Or Banded 7’s

-into-

10:00 Amrap

45-second Row

5 Muscle Snatch (empty bar)

5 Push Press (empty bar)

5 Up Downs

2. Workout Prep

With a partner:

3 sets:

5/4 Calorie Row (each)

2 Power Snatch (build across sets)

2 Shoulder to Overhead (build across sets)

2 Bar Facing Burpees

Workout (Time)

The Evil Queen

Teams of 2:

FREEDOM:

1200m Run

30 power snatch 115/80

1000m Run

45 shoulder to overhead 115/80

800m Run

60 bar facing burpees

*Run and reps split however between partners

INDEPENDENCE:

Snatch 95/65

Shoulder to Overhead 95/65

LIBERTY:

1000m / 800m / 600m runs

30 DB snatch moderate

45 Double DB push press light

60 Up downs

Target time: 22-25 minutes

Time cap: 30 minutes

Mayhem Mini Pump – Arms (Checkmark)

4 rounds:

10 Ring Pushups @ moderate weight RPE 7

10 Ring Row – Feet Elevated @ moderate weight RPE 7

10 Standing Tricep Extension w/ band @ moderate weight RPE 7

10 Incline Dumbbell Hammer Curls @ moderate weight RPE 7

*Rest 3 minutes 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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