Bell House Fitness – CrossFit

Warm-up (No Measure)

1. Movement Prep/Activation

Crossover Symmetry or Banded 7’s

-into-

10:00 AMRAP

:30 sec Row

5 Knees to Elbows

:10 Handstand Hold

4 Box Step Ups (each side)

2 Zombie Climbs

2. Workout Prep

2 sets:

3 Toes to Bar

3 Burpee to Bar

3 Strict Handstand Push Ups

3 Box Jumps (build in height)

1 Rope Climb (halfway)

Workout (Time)

“On Wednesdays, we wear pink”

Freedom (RX’d)

50 Toes to Bar

40 Burpee to Bar (6” reach)

30 Strict Handstand Push Ups

20 Box Jumps (30/24)

10 Rope Climbs (Or 30 Strict Pull Ups)

Independence

50 Knees to Elbows

40 Burpee to Bar (6” reach)

30 Handstand Push Ups

20 Box Jumps (24/20)

8 Rope Climbs (Or 24 Strict Pull Ups)

Liberty

50 Hanging Knee Raises

40 Up Downs

30 Dumbbell Push Press (light)

20 Box Step Ups (24/20)

10 Zombie Rope Climbs (Or 30 Ring Rows)

Target time: 12-14 minutes

Time cap: 20 minutes

Ejercicio

“Vestimos rosa los miércoles”

Libertad (RX)

50 dedos de los pies a la barra

40 burpee por barra (alcance de 6”)

30 flexiones de manos estrictas

20 saltos de caja (30/24)

10 subidas de cuerda (o 30 dominadas estrictas)

Independencia

50 rodillas a codos

40 burpee por barra (alcance de 6”)

30 flexiones de manos

20 saltos de caja (24/20)

8 subidas de cuerda (o 24 dominadas estrictas)

Libertad

50 elevaciones de rodilla colgantes

40 arriba abajo

30 Press de empuje con mancuernas (ligero)

20 mejoras de caja (24/20)

10 escaladas de cuerda zombie (o 30 filas de anillos)

Tiempo objetivo: 12-14 minutos

Límite de tiempo: 20 minutos

Core Work (Weight)

4 sets:

10 Single Arm KB Situps (Left)

10 Single Arm KB Situps (Right)

30 sec Hanging L-sit hold

10 Alt. V up + V-ups (R + L + Both = 1)

:45 sec Overhead DB Hold (each side)

*Rest 2:00 b/t sets

Mobility (Checkmark)

1 min couch stretch (each side)

1 min twisted cross (each side)

30 sec bicep stretch on wall (each side

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