Bell House Fitness – CrossFit

Warm-up (No Measure)

1. Movement Prep/Activation

Hinshaw Warm up

2. Workout Prep

100m Run

200/175m Row

100m Run

Jerry (Time)

For Time:

1-Mile Run

2k Row

1-Mile Run
In honor of Sgt Major Jerry Dwayne Patton, 40, died on 15 October 2008 preparing for deployment to Afghanistan.
To learn more about Jerry click here
Freedom (RX’d)

1600m Run

2000m Row

1600m Run

Independence

1200m Run

1600m Row

1200m Run

Liberty

800m Run

1000m Row

800m Run

Target time: 22-25 minutes

Time cap: 30 minutes

Mobility (No Measure)

1 min foam Roll Quads

1 min foot smash with Lacrosse ball (each side)

30-sec single leg down dog (each side – focus on calf stretch)

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