Bell House Fitness – CrossFit

Bring a Friend!! (Time)

Freedom

4 Rounds with a partner

40 box jump overs (24/20) {split however}

30 synchro sit ups

20 burpees {split however}

Independence

4 Rounds with a partner

30 box jump overs OR step overs (24/20)

30 synchro sit ups

20 burpees

Liberty

4 Rounds with a partner

30 box step overs (20/16)

20 synchro sit ups

12 burpees

Mayhem Mini-Pump – Leg Day (Checkmark)

4 Rounds

10 Elevated Toe Double DB Romanian Deadlift @ moderate weight – maintain quality RPE 7

10 Front foot elevated DB Split Lunge (each side) @ Moderate weight – maintain control and quality RPE 7

15 Seated Dumbbell Calf Raise @ moderate weight – maintain quality RPE 7

-Rest 2 min between rounds-

Mobility (No Measure)

1 min foot smash w/ lacrosse ball (each side)

1 min Couch Stretch (each side)

1 min Bicep Wall Stretch

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