Bell House Fitness – CrossFit

Workout 1 (Time)

This Land is Your Land

Freedom (RX’d)

500/400m Row

30 GHD’s (or 30 Stick Sit Ups)

30 Box Jump Overs (20/16)

20 GHD’s (or 20 Stick Sit Ups)

20 Box Jump Overs (24/20)

10 GHD’s (or 10 Stick Sit Ups)

10 Box Jump Overs (30/24)

500/400m Row

Independence

400/325m Row

25 GHD’s +6in Riser (or 30 Stick Sit Ups)

25 Box Jump Overs (20/16)

15 GHD’s + 6in Riser (or 20 Stick Sit Ups)

15 Box Jump Overs (24/20)

10 GHD’s + 6in Riser (or 10 Stick Sit Ups)

10 Box Jump Overs (30/24)

400/325m Row

Liberty

300/250m Row

30 Sit Ups

30 Box Step Ups (20/16)

20 Sit Ups

20 Box Step Ups (24/20)

10 Sit Ups

10 Box Step Ups (24/20)

300/250m Row

Target Time: 10-12 minutes

Time Cap: 15 minutes