Bell House Fitness – CrossFit

Warm-up (No Measure)

1. Movement Prep/Activation

Banded 7’s + Hip Halo

-into-

3 sets:

30-second Row

5 Deadlifts (empty bar – build across sets)

10 Deadbugs

10 Roll and Reach

5 Kipping Knee Raises

2. Strength Prep

We will be working back and forth between Deadlift and Deficit Strict Handstand Push-Ups.

3. Workout Prep

1 set:

5 Wall Balls

4 Toes to Bar

5/4 Calorie Row

Deadlift

5 sets x 1 Deadlift @80-90% of 1RM

* Rest as needed between sets *

Strict Deficit Handstand Push-ups

5 Sets:

50-60% reps of Max Unbroken Reps (SHSPU)

-The prescribed deficit is 4” for men and 2” for women.

-Record your score as your highest set. Comment with reps in each set-

Workout (Time)

Blimpie

Freedom (RX’d)

50 Wall Balls (20/14)

30 Toes to Bar

50/40 Calorie Row

30 Toes to Bar

50 Wall Balls (20/14)

(KG conv: WB 9/6)

Independence

50 Wall Balls (14/10)

20 Toes to Bar

40/32 Calorie Row

20 Toes to Bar

50 Wall Balls (14/10)

(KG conv: WB 6/4)

Liberty

30 Wall Ball Thrusters (light)

30 Hanging Knee Raises

30/24 Calorie Row

30 Hanging Knee Raises

30 Wall Ball Thrusters (light)

Target time: sub 12 minutes

Time cap: 16 minutes

Mobility (No Measure)

1 min couch stretch (each side)

1 min twisted cross (each side)

30 sec bicep stretch on wall (each side

()