Bell House Fitness – CrossFit

Warm-up (No Measure)

1. Movement Prep/Activation

Hip Halo Warm Up

-into-

3 sets:

1:00 Assault Bike (increase speed)

10 Alternating V-Ups

3 Muscle Cleans + 3 Shoulder Press + 3 Back Squats

2. Workout Prep

3 sets:

5/4 Calorie Assault Bike (at workout pace)

4 GHD’s

2 Back Squats (build-in weight)*

*Practice transitioning from the ground to the back rack position.

Workout (7 Rounds for time)

You’re Killing me, Smalls

Freedom (RX’d)

Every 3:00 (7 sets)

12/10 Calorie Assault Bike (Echo 10/8)

12 GHD’s Or V-Ups

9 Back Squats (155/105)

(KG conv: 70/48)

Independence

Every 3:00 (7 sets)

10/8 Calorie Assault Bike (Echo 9/7)

10 GHD’s + 6in Riser Or V-Ups

9 Back Squats (135/95)

(KG conv: 61/43)

Liberty

Every 3:00 (7 sets)

8/7 Calorie Assault Bike (Echo 7/6)

12 Sit Ups

9 Dumbbell Front Squats (light)

Target time each set: 1:30-1:45

Time cap each set: 2 minutes

Toes to Bar: Week 1 Day 1 (Checkmark)

Advanced:

5 sets (10:00)

8-10 Kip Swings

5-8 Strict Toes to Bar

Intermediate:

5 sets (10:00)

6-8 Kip Swings

5-8 Strict Knee Raise + Extension

Beginner:

5 sets (10:00)

5 Kip Swings (Stand on tiptoes if needed)

5-8 Strict Hanging Knee Raise

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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