Bell House Fitness – CrossFit

Warm-up (No Measure)

1. Movement Prep/Activation

Hip Halo Warmup

-into-

3 sets:

10 sec row (easy)

10 sec row (mod)

10 sec row (hard)

4 Dumbbell Deadlifts (build across)

4 Dumbbell Hang Cleans (build across)

4 Dumbbell Shoulder to Overhead (build across)

2. Workout Prep

1 set:

5/4 Calorie Row (at workout pace)

5 Dumbbell Deadlifts

4 Dumbbell Hang Power Cleans

3 Dumbbell Shoulder to Overhead

Workout (AMRAP – Rounds and Reps)

Cici’s

Freedom (RX’d)

20:00 Amrap

25/20 Calorie Row

40 Dumbbell Deadlifts (50s/35s)

25/20 Calorie Row

30 Dumbbell Hang Power Cleans (50s/35s)

25/20 Calorie Row

20 Dumbbell Shoulder to Overhead (50s/35s)

(KG conv: 22.5s/15s)

Independence

20:00 Amrap

20/16 Calorie Row

40 Dumbbell Deadlifts (35s/25s)

20/16 Calorie Row

30 Dumbbell Hang Power Cleans (35s/25s)

20/16 Calorie Row

20 Dumbbell Shoulder to Overhead (35s/25s)

(KG conv: 15s/10s)

Liberty

20:00 Amrap

16/12 Calorie Row

30 Dumbbell Deadlifts (light)

16/12 Calorie Row

20 Dumbbell Hang Power Cleans (light)

16/12 Calorie Row

10 Dumbbell Shoulder to Overhead (light)

Target number of Rounds: 2.5 Rounds

Minimum number of Rounds before scaling: 1.5 Rounds

Mobility (Checkmark)

1 min lying 90/90 hip stretch (each side)

1 min overhead elbow grab tricep stretch (each side)

1 min tricep lacrosse ball smash (each side)

Abs Abs Abs

3 Sets

1:00 Alt V ups

1:00 Pilates 100

1:00 Reverse Crunch

rest 1:00

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