Bell House Fitness – CrossFit

Warm-up (No Measure)

1. Movement Prep/Activation

3:00 Jump Rope

-into-

3 sets:

10 PVC Pass Throughs

10 Ring Rows

5 Inch Worms

6 Alternating Dumbbell Snatch

10 Alternating V-Ups

2. Workout Prep

With Partner

2 sets:

100m Run (together)

4 Pull Ups (each)

2 Devils Press (each- build in weight)

Workout (AMRAP – Rounds and Reps)

Party in the USA

Freedom (RX’d)

Teams of 2 (30 minute cap)

5 Rounds

Partner 1: 400m Run

Partner 2:

Amrap

15 Pull-Ups (Or 10 Chest to Bars)

10 Devils Press (50s/35s)

(KG conv: 22.5s/15s)

Independence

Teams of 2

5 Rounds

Partner 1: 400m Run

Partner 2:

Amrap

10 Pull-Ups (Or 8 Chest to Bars)

10 Devils Press (35s/25s)

(KG conv: 15s/10s)

Liberty

Teams of 2

5 Rounds

Partner 1: 300m Run

Partner 2:

Amrap

15 Ring Rows

10 Up Down + Dumbbell Clean and Jerk (light)

Target number of Rounds: 2.5+ rounds every set

Minimum number of Rounds before scaling: 2 rounds

Mayhem Mini Pump – Arms and Core (Checkmark)

4 Rounds:

10 Banded Pushups @ moderate weight RPE 7

10 Inverted Skull Crusher @ moderate weight RPE 7

10 DB Spider Curls @ moderate weight RPE 7

15 Strict Abmat Situps (hands next to head or across chest)

15 Pulse Ups

10 V-ups

30 sec Copenhagen Plank (each side)

20 KB Front Rack Marches (each side)

*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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