Bell House Fitness – CrossFit
Warm-up (No Measure)
1. Movement Prep/Activation
3 Rounds (each)
Partner Rowling – 100m
*Penalty is over/under number is equal to synchro penalty burpees (max 5 reps each penalty)
-into-
3 min AMRAP
5 world’s greatest stretch (each side)
4 box get overs (practice transition)
2. Workout Prep
2 sets
5/4 Calorie Row (Workout Pace)
2 Burpee Box Get Overs (progress up in height each set)
Workout (5 Rounds for time)
Boyz II Men
Freedom (RX’d)
Every 6:00 ( 5 sets)
15/12 Calorie Row
8 Burpee Box Get Over (30/24)
12/10 Calorie Row
8 Burpee Box Get Over (30/24)
9/7 Calorie Row
Independence
Every 6:00 ( 5 sets)
12/10 Calorie Row
6 Burpee Box Get Over (30/24)
10/8 Calorie Row
6 Burpee Box Get Over (30/24)
8/6 Calorie Row
Liberty
Every 6:00 ( 5 sets)
10/8 Calorie Row
6 Burpee Box Step Up & Overs (24/20)
8/6 Calorie Row
6 Burpee Box Step Up & Overs (24/20)
6/4 Calorie Row
Target time each set: 4 minutes
Time cap: 5 minutes
Mobility (Checkmark)
1 min foot smash w/ lacrosse ball (each side)
1 min Couch Stretch (each side)
1 min Seal Pose