Bell House Fitness – CrossFit

Warm-up (No Measure)

1. Movement Prep/Activation

10 min AMRAP

30 single unders (focus arms close to the body and movement in wrists)

10-second Handstand Hold

10 Single Arm Dumbbell Shoulder Press

3 Sandbag Deadlifts (light- focus on leg drive and keeping a tall chest)

2. Workout Prep

1 set With Partner

10 Double Unders (each)

2 Handstand Push-Ups (each)

1 Sandbag Clean (each)

Workout (Time)

Little Caesars

Freedom (RX’d)

Teams of 2

300 Double Unders

60 Handstand Push Ups

30 Power Cleans (185/125)

60 Handstand Push Ups

300 Double Unders

Independence

Teams of 2

250 Double Unders

50 Handstand Push Ups (1 abmat)

30 Power Cleans (155/105)

50 Handstand Push Ups (1 abmat)

250 Double Unders

(KG conv: SB 45/32.5, PC 70/48)

Liberty

Teams of 2

300 Single Unders

60 Pike Push Ups

30 Power Cleans (light)

60 Pike Push Ups

300 Single Unders

Target time: 16-18 minutes

Time cap: 25 minutes

Mayhem Mini Pump – Arms and Core (Checkmark)

4 rounds:

10 Deficit Pushups @ RPE 7

10 Ring Row – Feet Elevated @ RPE 7

10 Single Arm DB Skull Crusher @ moderate weight RPE 7

10 Single DB Double Head Curl @ moderate weight RPE 7

10 Single Arm KB Situps (Left)

10 Single Arm KB Situps (Right)

10 Dip Support Leg Raise

10 Landmine Windmills (each side)

15 sec hollow hold

30 yd Isolateral DB Farmers Carry (left)

30 yd Isolateral DB Farmers Carry (right)

*Rest 3 minutes b/t rounds

Mobility (No Measure)

1 min foot smash w/ lacrosse ball (each side)

1 min Couch Stretch (each side)

1 min Seal Pose

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