Bell House Fitness – CrossFit

Warm-up (No Measure)

1. Movement Prep/Activation

Crossover Symmetry or Banded 7’s

-into-

3 sets:

1:00 Machine

6 Alternating Dumbbell Bench Press

4 Dumbbell Bench Press

10 Sit-ups + Leg Extension

10 Ring Rows (easy)

2. Workout Prep

2 sets:

4 Dumbbell Bench Press (build-in weight)

4 Ring Rows

4 GHD’s

Workout (Time)

Cookeville Slice

Freedom (RX’d)

3 rounds

30 Dumbbell Bench Press (50s/35s)

30 Ring Rows

30 GHD’s (Or Stick Sit Ups)

(KG conv: 22.5s/15s)

Independence

3 rounds

30 Dumbbell Bench Press (35s/25s)

30 Ring Rows

20 GHD’s + 6in Riser (Or Sit Ups)

(KG conv: 15s/10s)

Liberty

3 rounds

20 Bar Push Ups

20 Ring Rows

20 Alternating V-Ups

Target time: 11-13 minutes

Time cap: 18 minutes

Mini Pump

Shoulders and Glutes

4 Rounds

10 barbell strict press at moderate weight

10 single leg RDLs each side

10 leaning lateral raise

Mobility (No Measure)

1 min foot smash with lacrosse ball (each side)

1 min pec smash on rig with lacrosse ball (each side)

1 min foam roll lats (each side)

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