Bell House Fitness – CrossFit

Warm-up (No Measure)

1. Movement Prep/Activation

3 sets:

1:00 Row

5 Pike Push-ups

30ft Walking Lunge with PVC (10ft Back rack – 10ft Front Rack – 10ft Overhead)

5 Power Cleans (empty bar)

2. Workout Prep

3 sets:

20-second Row (workout pace)

3 Handstand Push-ups

10ft Lunge Walk

* For each set of lunges practice all 3 positions and build up in weight *

Workout (Time)

Ferrari

Freedom (RX’d)

Teams of 2

2000/1750m Row Or 1800m Run

100 Handstand Push-Ups or 100 Double DB Push Press (50s/35s)

25ft. Farmers Carry walking lunge (50s/35s) (each)

25ft. Front-rack walking lunge (50s/35s) (each)

25ft. Overhead walking lunge (50s/35s) (each)

Independence

Teams of 2

1750/1500m Row Or 1600m Run

75 Handstand Push-Ups Or 75 Push Press (35/25)

25ft. Farmers carry walking lunge (35/25) (each)

25ft. front-rack walking lunge (35/25) (each)

25ft. overhead walking lunge (35/25) (each)

Liberty

Teams of 2

1500/1200m Row or 1200m Row

75 Push-ups or Bar Push-ups

100ft Dumbbell Front rack walking lunge (light/each)

Target time: 15-17 minutes

Time cap: 22 minute

Mayhem Mini Pump – Chest and Triceps (Checkmark)

4 Rounds

10 Barbell Bench Press @ moderate weight – maintain quality

10 Double DB Incline Bench Press @ Moderate weight – maintain control and quality

12 Seated Chest Fly with Bands @ moderate weight – maintain quality

10 Barbell Skull Crushers @ moderate weight – maintain quality

-Rest 3 min b/t rounds-

Mobility (No Measure)

1 min Seal Pose

1 min Tricep Smash (each)

1 min Foam roll glutes and IT band (each side)

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