Bell House Fitness – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation Hip Halo Warmup -into- 6 min AMRAP 30 sec bike 5 Double DB Deadlifts (build across) 5 Double DB Hang Power Clean (build across) 5 Double Shoulder to Overhead (build across) 2. Workout Prep 1 set: 5/4 Calorie Bike (at workout pace) 2 Dumbbell Deadlifts 2 Dumbbell Hang Power Cleans 2 Dumbbell Shoulder to Overhead Workout (Time) Megatron Freedom (RX’d) 20-17-14-12-10–7 (Men’s Echo Bike Cals) 16-14-12-10-8-6 (Women’s Echo Bike Cals) 21-18-15-12-9-6 Dumbbell Deadlifts (50s/35s) Dumbbell Hang Power Cleans (50s/35s) Dumbbell Shoulder to Overhead (50s/35s) Independence Echo Bike Men (15-12-9-7-5-3), Women (12-10-8-6-4-2) 18-15-12-9-6-3 Dumbbell Deadlifts (35s/25s) Dumbbell Hang Power Cleans (35s/25s) Dumbbell Shoulder to Overhead (35s/25s) Liberty Echo Bike Men (12-10-8-6-4-2), Women (11-9-7-5-3-1) 15-12-9-6-3-2 Dumbbbell Deadlifts (light) Dumbbell Hang Power Cleans (light) Dumbbell Shoulder to Overhead (light) Target time: 15-17 minutes Time cap: 20 minutes Alternating DB Bench Press *Rest...
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