Bell House Fitness – CrossFit

Warm-up (No Measure)

1. Movement Prep/Activation

Crossover Symmetry or Banded 7’s + Hip Halo

-into-

8 min AMRAP

4 Front Squats

4 Shoulder Press

20 Single Unders

10 Alternating V-Ups

2. Workout Prep

3 sets:

2 Thrusters (Build in weight)

10 Double Unders

Workout (Time)

“I’m gonna take a nap. Turkey makes me sleepy.”

Freedom (RX’d)

10 Thrusters (135/95)

100 Double Unders

8 Thrusters (135/95)

80 Double Unders

6 Thrusters (135/95)

60 Double Unders

4 Thrusters (135/95)

40 Double Unders

2 Thrusters (135/95)

20 Double Unders

(KG conv: 61/43)

Independence

10 Thrusters (115/80)

75 Double Unders

8 Thrusters (115/80)

60 Double Unders

6 Thrusters (115/80)

45 Double Unders

4 Thrusters (115/80)

30 Double Unders

2 Thrusters (115/80)

15 Double Unders

(KG conv: 52/36)

Liberty

10 Dumbbell Thrusters (light)

100 Single Unders

8 Dumbbell Thrusters

80 Single Unders

6 Dumbbell Thrusters

60 Single Unders

4 Dumbbell Thrusters

40 Single Unders

2 Dumbbell Thrusters

20 Single Unders

Target time: 7-9 minutes

Time cap: 12 minutes