Bell House Fitness – CrossFit

Warm-up (No Measure)

1. Movement Prep/Activation

Hip Halo Warmup

-into-

Crossover Symmetry or Banded 7’s Warmup

-into-

8:00 Amrap

20 sec Assault Bike

4 Updowns to Seal Pose + Box Get-over

5 GHD’s to Parallel

4 Kip Swings + 2 Pull Ups

4 inch Worms

2. Workout Prep

2 sets:

2 Burpee Box Get Overs

5/4 Calorie Assault Bike

5 GHD’s

1 Bar Muscle Up

Mayhem Classic Chipper (Time)

Freedom (RX’d)
25 Burpee Box Get Over (30/24)
40/32 Calorie Echo Bike
25 GHD Sit-Up (Or Stick Sit Ups)
15 Bar Muscle-Up (Or 30 Chest to Bar)
25 GHD Sit-Up (Or Stick Sit Ups)
40/32 Calorie Echo Bike
25 Burpee Box Get Over (30/24)

Independence
25 Burpee Box Get Over (24/20)
32/24 Calorie Echo Bike
20 GHD Sit-Up (Or Stick Sit Ups)
10 Bar Muscle-Up (Or 20 Chest to Bar)
20 GHD Sit-Up (Or Stick Sit Ups)
32/24 Calorie Echo Bike
25 Burpee Box Get Over (24/20)

Liberty
25 Up Down Box Get Over (24/20)
24/18 Calorie Echo Bike
25 Sit Ups
20 Jumping Pull Ups
25 Sit Ups
24/18 Calorie Echo Bike
25 Up Down Box Get Over (24/20)

* Target time: 20-22 minutes
* Time cap: 25 minutes

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Mobility (Checkmark)

1 min couch stretch (each side)

1 min twisted cross (each side)

30 sec bicep stretch on wall (each side