Bell House Fitness – CrossFit

Warm-up (No Measure)

1. Movement Prep/Activation

Hip Halo Warmup

-into-

6:00 AMRAP

30 sec bike (easy)

20 sec bike (mod)

10 sec bike (hard)

5 Deadlifts (empty bar – build across)

5 Plate Toes Taps (each side)

5 Up Downs + Box Jump

2. Workout Prep

1 set:

5/4 Calorie Bike

3 Deadlifts

2 Bar Facing Burpees

-rest 1:00-

2 Bar Facing Burpees

3 Deadlifts

5/4 Calorie Bike

Workout (2 Rounds for time)

Jimmy John’s

Freedom (RX’d)

3 rounds:

10/8 Calorie Bike

9 Deadlifts (185/125)

6 Bar Facing Burpees

-rest 3:00-

3 rounds:

6 Bar Facing Burpees

9 Deadlifts (185/125)

10/8 Calorie Bike

(KG conv: 83/56, Bike conv: 10/8 cal Echo Bike)

Independence

3 rounds:

8/6 Calorie Bike

9 Deadlifts (155/105)

6 Bar Facing Burpees

-rest 3:00-

3 rounds:

6 Bar Facing Burpees

9 Deadlifts (155/105)

8/6 Calorie Bike

(KG conv: 70/48, Bike conv: 8/6 cal Echo Bike)

Liberty

3 rounds:

6/5 Calorie Bike

7 Kettlebell Sumo Deadlifts (light)

6 Up Downs

-rest 3:00-

3 rounds:

6 Up Downs

7 Kettlebell Sumo Deadlifts (light)

6/5 Calorie Bike

(Bike conv: 6/5 cal Echo Bike)

Target time each set: 5-6 minutes

Time cap each set: 7 minutes

Back and Biceps

4 Rounds

10 Strict Pull Ups or Difficult Ring Rows

10 Meadows Row

12 Reverse Grip Lat Pulldown

10 Ring Curls

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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