Bell House Fitness – CrossFit

Warm-up (No Measure)

1. Movement Prep/Activation

Crossover Symmetry or Banded 7’s + Hip Halo Warmup

-into-

6:00 AMRAP

30-second Air Bike

10 Suitcase Sit Ups

8 Alternating Dumbbell Snatches (light weight, practice the transition)

2. Workout Prep

3 sets:

5/4 Calorie Air Bike (build in pace)

3 V-Ups

4 Alternating Dumbbell Snatch (build in weight)

Workout (2 Rounds for time)

French Fried Potatoes

Freedom (RX’d)

2 sets (1 set every 10:00)

15/12 Calorie Bike

20 V-Ups

25 Alternating Dumbbell Snatches (50/35)

15/12 Calorie Bike

20 V-Ups

(KG conv: 22.5/15 DB)

Independence

2 sets (1 set every 10:00)

13/10 Calorie Bike

15 V-Ups

25 Alternating Dumbbell Snatches (35/25)

13/10 Calorie Bike

15 V-Ups

(KG conv: 15/10 DB)

Liberty

2 sets (1 set every 10:00)

10/8 Calorie Bike

16 Sit Ups

20 Alternating Dumbbell Snatches (light)

10/8 Calorie Bike

16 Sit Ups

Target time each set: 6-7 minutes

Time cap each set: 8 minutes

Mayhem Mini-Pump –Arms and Shoulders (Checkmark)

4 Rounds

12 Plate Front Raise @ moderate weight – maintain quality

10 Standing Tricep DB French Press @ moderate weight – maintain quality

-Rest 1 min between rounds-

Ejercicio

Libertad (RX)

2 series (1 serie cada 10:00) Bicicleta de 15/12 calorías 20 subidas en V 25 arranques alternos con mancuernas (50/35) Bicicleta de 15/12 calorías 20 subidas en V (Conv. kg: 22,5/15 DB)

Independencia

2 series (1 serie cada 10:00) Bicicleta 13/10 calorías 15 subidas en V 25 arranques alternos con mancuernas (35/25) Bicicleta 13/10 calorías 15 subidas en V (Conv. kg: 15/10 DB)

Libertad

2 series (1 serie cada 10:00) Bicicleta 10/8 calorías 16 abdominales 20 arranques alternos con mancuernas (ligeros) Bicicleta 10/8 calorías 16 abdominales

Tiempo objetivo de cada serie: 6-7 minutos Límite de tiempo de cada serie: 8 minutos

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