Bell House Fitness – CrossFit

Warm-up (No Measure)

1. Movement Prep/Activation

Crossover Symmetry Or Banded 7’s

-into-

3 sets:

3 Strict Press (empty bar)

3 Push Press (empty bar)

5 Bar Facing Up Downs

:30 Sec Jump Rope

2. Strength Prep

We will be building to a 3RM Strict Press

3. Workout Prep

1 set:

5 Push Press

2 Burpee Over Bar

10 Double Unders

Shoulder Press

3RM Shoulder Press

* rest as needed between lifts *

Workout (Time)

Yeah-Yeah

Freedom (RX’d)

7 rounds

7 Push Press (95/65)

7 Burpee over Bar

49 Double Unders

(KG conv: 43/29)

Independence

7 rounds

7 Push Press (75/55)

5 Burpee over Bar

35 Double Unders

(KG conv: 34/25)

Liberty

7 rounds

7 Dumbbell Push Press (light)

7 Up Downs

49 Single Unders

Target time: 11-13 minutes

Time cap: 16 minutes

Mobility (No Measure)

1 min forward fold (wide legs)

1 min seal pose

1 min trap smash with Barbell (each side)

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