Bell House Fitness – CrossFit

Warm-up (No Measure)

1. Movement Prep/Activation

Crossover Symmetry or Banded 7’s Warm Up

-into-

3 sets:

5 Kip Swings

3 Low Ring Transitions

5 Pike Push Ups

5 Russian Kettlebell Swings (light)

2. Workout Prep

3 sets:

1 Muscle Up

2 Handstand Push Ups

3 Kettlebell Swings (build in weight)

Nate (AMRAP – Rounds and Reps)

AMRAP in 20 minutes

2 Muscle-Ups

4 Handstand Push-Ups

8 Kettlebell Swings (2/1.5 pood)
In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq.
To learn more about Nate click here
“Nate”

Freedom (RX’d)

20 min AMRAP

2 Muscle Ups

4 Handstand Push-ups

8 Kettlebell Swings (70/53)

(KG conv: 32/24 KB)

Independence

20 min AMRAP

2 Bar Muscle Ups (Or 6 Chest to Bars)

4 Handstand Push ups

8 Kettlebell Swings (53/35)

(KG conv: 24/16 KB)

Liberty

20 min AMRAP

2 Jumping Pull Ups

4 Push ups

8 Russian Kettlebell Swings (moderate)

Target number of Rounds: 14+ Rounds

Minimum number of Rounds before scaling: 10 rounds

Ejercicio

“Nate” Libertad (RX)

20 minutos AMRAP

2 ejercicios musculares

4 flexiones de manos

8 columpios con pesas rusas (70/53) (conversión en kg: 32/24 KB)

Independencia

20 minutos AMRAP

2 levantamientos musculares con barra (o 6 de pecho a barras)

4 flexiones de manos

8 columpios con pesas rusas (53/35) (Conversión en kg: 24/16 KB)

Libertad

20 minutos AMRAP

2 dominadas con salto

4 flexiones

8 columpios rusos con pesas rusas (moderados)

Número objetivo de rondas: más de 14 rondas Número mínimo de rondas antes de escalar: 10 rondas

Mobility (Checkmark)

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)

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