Bell House Fitness – CrossFit

Workout Option 1

Workout 1 (AMRAP – Rounds and Reps)

Prince Florian

Freedom (RX’d)

15:00 Amrap

10/8 Calorie Assault Bike (or 8/6 Echo)

10 Kettlebell Goblet Squats (53/35)

10 Kettlebell Swings (53/35)

(KG conv: 24/16)

Independence

15:00 Amrap

8/7 Calorie Assault Bike (or 7/5 Echo)

10 Kettlebell Goblet Squats (35/25)

10 Kettlebell Swings (35/25)

(KG conv: 16/11)

Liberty

15:00 Amrap

7/6 Calorie Assault Bike

7 Kettlebell Goblet Squats (light)

7 Russian Kettlebell Swings (light)

Target Rounds: 8+ rounds

Minimum number of rounds before scaling: 6 Rounds

Workout Option 2

Warm-up

Warm-up (No Measure)

Bike

250m easy

250m moderate

250m easy

250m moderate/fast

250m easy

50m Sprint

Workout 2 (Distance)

BikeErg Lactate Threshold

5 Min at RPE3 (or 75 RPM), 4 Min at RPE5 (or 80-85 RPM)

4 Min at RPE3 (or 75 RPM), 4 Min at RPE5 (or 85 RPM)

4 Min at RPE3 (or 75 RPM), 3 Min at RPE7 (or 85-90 RPM)

3 Min at RPE3 (or 75 RPM), 3 Min at RPE7 (or 90 RPM)

3 Min at RPE3 (or 75 RPM), 2 Min at RPE8 (or 90-95 RPM)

2 Min at RPE3 (or 75 RPM), 2 Min at RPE8 (or 95 RPM)

2 Min at RPE3 (or 75 RPM), 1 Min at RPE9 (or 95-100 RPM)

1 Min at RPE3 (or 75 RPM), 1 Min at RPE9 (or 100 RPM)

Total: 44 Min