Bell House Fitness – CrossFit

Warm-up (No Measure)

1. Movement Prep/Activation

Crossover Symmetry or Banded 7’s

-into-

3 sets:

5 Kip Swings

5 Bent Over Dumbbell Rows

5 Dumbbell Muscle Cleans + Shoulder Press

5 Low Box Jumps

5 Pause Bench Press (empty bar- build across sets)

2. Strength Overview

We will be working back and forth between Bench Press and Box Jumps.

3. Workout Prep

2 sets: (each)

1 Bar Muscle Up

1 Wall Walk

5 Synchro Wall Ball Sit Ups

Bench Press

5 sets x 2 Pause Bench Press @75% of 1RM

*2-3 second pause*

* Rest as needed between sets *

Workout (Time)

Blue Cheese

Freedom (RX’d)

Teams of 2

4 Rounds:

12 Bar Muscle Ups (Or 24 Chest to Bar)

12 Wall Walks (Or Rower Walks)

24 Synchro Wall Ball Sit Up (20/14)

(KG conv: WB 9/6)

Independence

Teams of 2

4 Rounds:

10 Bar Muscle Ups (Or 20 Chest to Bar)

10 Wall Walks (Or Rower Walks)

24 Synchro Wall Ball Sit Up (14/10)

(KG conv: WB 6/4)

Liberty

Teams of 2

4 Rounds:

12 Jumping Pull Ups

12 Inch Worms

24 Synchro Sit Up

Target time: 11-13 minutes

Time cap: 16 minutes

High Box Jumps (Distance)

5 sets x 3 High Box Jumps

*6-8” below max height for 1 rep

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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