Bell House Fitness – CrossFit

Warm-up (No Measure)

1. Movement Prep/Activation

2 sets:

1:00 Bike

1:00 Run

1:00 Ski

-into-

Build up on hand-over-hand sled pull or Manmaker weight

2. Workout Prep

1 set:

20-sec Bike (workout pace)

20-sec Run (workout pace)

20-sec Ski (workout pace)

10ft Sled pull (or 1 Manmaker) at workout weight

Workout (Time)

Magic Kingdom

Mayhem Affiliate version of 2023 Semifinals Workout 1

Freedom (RX’d)

3,000m Bike

10 Manmakers 2×50/35

2,000m Run

10 Manmakers 2×50/35

1,000m SkiErg OR 1,000m Row

10 Manmakers 2×50/35

Independence

2,500-m Echo Bike

10 Manmakers 2×35/25

1,600-m Run

10 Manmakers 2×35/25

800-m SkiErg OR 800m Row

10 Manmakers 2×35/25

Liberty

2,000-m Echo Bike

10 Manmakers (light)

1,000-m Run

10 Manmakers (light)

500-m SkiErg OR 500m Row

10 Manmakers (light)

Target time: 25-28:00

Time cap: 30:00

Mobility (Checkmark)

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

1 min Couch Stretch (each side)

1 min Seal Pose

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