Bell House Fitness – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 2 sets: 10 Roll and Reach 10 Iron Cross 10 Scorpions -into- 8 min AMRAP :45 sec Row 5 Deadlifts (empty-building across) :30 Jump Rope 5 Cat/Cows 2. Workout Prep 2 sets 5/4 Calorie Row 3 Deadlifts (build in weight) 4 Crossovers Workout “I have class and you dont” (AMRAP – Rounds and Reps) Freedom (RX’d) 14:00 AMRAP 14/11 Calorie Row 14 Deadlifts (155/105) 28 Crossovers Independence 14:00 AMRAP 12/10 Calorie Row 12 Deadlifts (135/95) 18 Crossovers (OR 36 Double Unders) Liberty 14:00 AMRAP 10/8 Calorie Row 10 Dumbbell Deadlifts (light) 28 Single Unders Target number of Rounds: 4.5+ Rounds Minimum number of Rounds before scaling: 3.5 Rounds Gymnastics/Core Gymnastics: Core Conditioning (Day 1) (Checkmark) All Levels: Every 1:00 (8:00) Odd minute: 30 seconds of Hollow Rocks (OR Hollow Hold) Even minute: 30 seconds of Strict Hanging...Read more

Bell House Fitness – CrossFit Warm Up (No Measure) 1. Movement Prep/Activation 2 sets: 20 Banded Side Steps 10 Banded Glute Bridges 10 Dynamic Air Squats -into- 3 sets: 20 Line Hops 2x50ft Shuttle Run 5 Wall Ball Front Squat 5 Wall Ball Push Press 2. Workout Prep 3 Wall Ball Thrusters 3 Wall Balls (heavy weight) 1x50ft Shuttle Run Annie & Hallie (Time) Freedom (RX’d) 50 Wall Ball Thrusters (20/14) 10x50ft Shuttle Run 40 Wall Balls (20/14) 10x50ft Shuttle Run 30 Wall Balls (20/14) (11/10ft Target) 10x50ft Shuttle Run Independence 40 Wall Ball Thrusters (20/14) 8x50ft Shuttle Run 30 Wall Balls (20/14) 8x50ft Shuttle Run 20 Wall Balls (30/20) (Or 20/14 to a 11/10ft Target) 8x50ft Shuttle Run Liberty 40 Wall Ball Thrusters (light) 8x50ft Shuttle Run 30 Wall Ball Thrusters (light moderate) 8x50ft Shuttle Run 20 Wall Balls (light) 8x50ft Shuttle Run Target time: 9-11 minutes Time cap:...Read more

Bell House Fitness – CrossFit Warm Up (No Measure) 1. Movement Prep/Activation 2 sets: 20 Banded Side Steps 10 Banded Glute Bridges 10 Dynamic Air Squats -into- 3 sets: 20 Line Hops 2x50ft Shuttle Run 5 Wall Ball Front Squat 5 Wall Ball Push Press 2. Workout Prep 3 Wall Ball Thrusters 3 Wall Balls (heavy weight) 1x50ft Shuttle Run Annie & Hallie (Time) Freedom (RX’d) 50 Wall Ball Thrusters (20/14) 10x50ft Shuttle Run 40 Wall Balls (20/14) 10x50ft Shuttle Run 30 Wall Balls (20/14) (11/10ft Target) 10x50ft Shuttle Run Independence 40 Wall Ball Thrusters (20/14) 8x50ft Shuttle Run 30 Wall Balls (20/14) 8x50ft Shuttle Run 20 Wall Balls (30/20) (Or 20/14 to a 11/10ft Target) 8x50ft Shuttle Run Liberty 40 Wall Ball Thrusters (light) 8x50ft Shuttle Run 30 Wall Ball Thrusters (light moderate) 8x50ft Shuttle Run 20 Wall Balls (light) 8x50ft Shuttle Run Target time: 9-11 minutes Time cap:...Read more

Bell House Fitness – CrossFit Warm Up (No Measure) 1. Movement Prep/Activation 2 sets: 20 Banded Side Steps 10 Banded Glute Bridges 10 Dynamic Air Squats -into- 3 sets: 20 Line Hops 2x50ft Shuttle Run 5 Wall Ball Front Squat 5 Wall Ball Push Press 2. Workout Prep 3 Wall Ball Thrusters 3 Wall Balls (heavy weight) 1x50ft Shuttle Run Annie & Hallie (Time) Freedom (RX’d) 50 Wall Ball Thrusters (20/14) 10x50ft Shuttle Run 40 Wall Balls (20/14) 10x50ft Shuttle Run 30 Wall Balls (30/20) (Or 20/14 to a 11/10ft Target) 10x50ft Shuttle Run Independence 40 Wall Ball Thrusters (20/14) 8x50ft Shuttle Run 30 Wall Balls (20/14) 8x50ft Shuttle Run 20 Wall Balls (30/20) (Or 20/14 to a 11/10ft Target) 8x50ft Shuttle Run Liberty 40 Wall Ball Thrusters (light) 8x50ft Shuttle Run 30 Wall Ball Thrusters (light moderate) 8x50ft Shuttle Run 20 Wall Balls (light) 8x50ft Shuttle Run Target time:...Read more

Bell House Fitness – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 2 sets: 20 Banded Side Steps 10 Banded Glute Bridges 10 Dynamic Air Squats -into- 3 sets: 20 Line Hops 2x50ft Shuttle Run 5 Wall Ball Front Squat 5 Wall Ball Push Press 2. Workout Prep 3 Wall Ball Thrusters 3 Wall Balls (heavy weight) 1x50ft Shuttle Run Workout Annie & Hallie (Time) Freedom (RX’d) 50 Wall Ball Thrusters (20/14) 10x50ft Shuttle Run 40 Wall Balls (20/14) 10x50ft Shuttle Run 30 Wall Balls (30/20) (Or 20/14 to a 11/10ft Target) 10x50ft Shuttle Run Independence 40 Wall Ball Thrusters (20/14) 8x50ft Shuttle Run 30 Wall Balls (20/14) 8x50ft Shuttle Run 20 Wall Balls (30/20) (Or 20/14 to a 11/10ft Target) 8x50ft Shuttle Run Liberty 40 Wall Ball Thrusters (light) 8x50ft Shuttle Run 30 Wall Ball Thrusters (light moderate) 8x50ft Shuttle Run 20 Wall Balls (light) 8x50ft Shuttle Run...Read more