Bell House Fitness – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation Hip Halo Warm up -into- 3 sets: 20-second Row 10 Single Arm Shoulder Press (each) 5 Deadlifts (empty bar – build across sets) 2. Strength Prep Build to a heavy Deadlift and 1 set of max Strict Handstand Push-ups 3. Workout Prep 1 set: 4 Dumbbell Step Ups 2 Burpees 1 Wall Walk Deadlift Build to a Heavy Single (10-12 minutes) * Rest as needed between sets Strict Handstand Push up (Find a max set of strict handstand push-ups) Workout (Time) Count von Count Freedom (RX’d) 3 Rounds 24 Single Dumbbell Step Up (50/35)(20) 12 Burpees 6 Wall Walks (KG conv: DB 22.5/15, box 50 cm) Independence 3 Rounds 24 Single Dumbbell Step Up (35/25)(20) 12 Burpees 4 Wall Walks (KG conv: DB 15/10, box 50 cm) Liberty 3 Rounds 24 Step Ups (20) 12 Up Downs 50ft Bear...
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