Bell House Fitness – CrossFit

Warm-up (No Measure)

1. Movement Prep/Activation

Crossover Symmetry or Banded 7’s + Hip Halo warm-up

-into-

3 sets:

5 Snatch Grip Deadlifts

5 Muscle Snatch

5 Snatch Push Press

5 Overhead Squats

5 Squat Snatch

* perform with a PVC pipe or empty bar *

2. Strength Prep

Take 10-12 minutes to find a heavy single Snatch. A Squat Snatch is preferred, but adjust to a Power Snatch as needed.

3. Workout Prep

2 sets:

100m Row

10 Air Squats

Snatch

1RM Squat Snatch

* rest as needed between lifts *

Workout (Time)

The Sandlot

Freedom (RX’d)

1000/850m Row

100 Air Squats

1000/850m Row

Independence

850/700m Row

75 Air Squats

850/700m Row

Liberty

500/425m Row

50 Air Squats

500/425m Row

Target time: sub 12 minutes

Time cap: 15 minutes

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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