Bell House Fitness – CrossFit

Warm-up

Warm-up (No Measure)

1. Movement Prep/Activation

1 Round Through

10 yd walk on toes

10 yd walk on toes backwards

10 yd walk on heels

10 yd walk feet turned out

10 yd walk feet turned in

10 yd lunge walk-arms locked out overhead

10 yd lunge walk – torso twist towards forward leg

10 yd butt kickers

10 yd high knees

-into-

6 min AMRAP

100m jog

10 sec handstand hold

10 yd bear crawl

2. Workout Prep

1 set

4x25ft Shuttle Run

10 Walking Lunge Steps

10ft Handstand Walk

Workout

Workout (AMRAP – Rounds and Reps)

Optimus Prime

Freedom (RX’d)

AMRAP 20 Minutes

400ft Shuttle Run (16x25ft)

100ft Walking Lunge

25ft Handstand Walk

Independence

AMRAP 20 Minutes

400ft Shuttle Run (16x25ft)

100ft Walking Lunge

3 Wall Walks

Liberty

AMRAP 20 Minutes

300ft Shuttle Run (12x25ft)

50ft Walking Lunge

25ft Bear Crawl

Target number of Rounds: 7+ Rounds

Minimum number of Rounds before scaling: 5 Rounds

Strength/Accessory

Barbell Curl 21’s

*Rest 1:00-1:30 b/t sets

Focus: Standing with a barbell perform 7 reps from waist to parallel, 7 reps from top of rep to parallel, 7 reps full range of motion. Ensure that you do not sacrifice quality over quantity with this exercise.
3 sets: 21 reps – RPE 8

*Rest 1:00-1:30 b/t sets

Mobility

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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