Bell House Fitness – CrossFit

Workout (Time)

AMRAP 20 with a Partner

800m run (split however between partners)

20 Synchro Alt DB Hang Clean and Jerks

30 Partner Wall Ball Sit Ups

-Target number of rounds: 3

Mayhem Mini-Pump – Glutes and Core (Checkmark)

4 rounds:

10 Weighted Hip Thrust @ moderate weight

10 Alternating Double DB Step Back Lunges (Front Rack) @ moderate weight

10 GHD Hip Raise @ moderate weight

10 Single leg DB Romanian Deadlift (each side) @ moderate weight

10 Single Arm KB Situps (Left)

10 Single Arm KB Situps (Right)

60 Sec Plank Hold

*Rest 3 minutes b/t rounds

Mobility (No Measure)

1 min foot smash with lacrosse ball (each side)

1 min pec smash on rig with lacrosse ball (each side)

1 min foam roll lats (each side)

​​​

()