Bell House Fitness – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation 3:00 Machine (easy pace) -into- Burgener Warm-Up (Snatch) + Skill Transfer Exercises * 10 minutes with a PVC or Empty Barbell 2. Strength Build to a heavy snatch single 3. Workout Prep 1 set: 5/4 Calorie Row 3 Burpees 5/4 Calorie Row 2 Burpee Box Jump Over 5/4 Calorie Row 1 Burpee Box Get Over Snatch Heavy Single (10-12 minutes) * Rest as needed between sets * Workout (Time) Oahu Freedom (RX’d) 30/24 Calorie Row 30 Burpees 30/24 Calorie Row 24 Burpee Box Jump Overs (24/20) 30/24 Calorie Row 18 Burpee Box Get Overs (30/24) Independence 24/20 Calorie Row 30 Burpees 24/20 Calorie Row 24 Burpee Box Jump Overs (20/16) 24/20 Calorie Row 18 Burpee Box Get Overs (24/20) Liberty 20/16 Calorie Row 20 Up Downs 20/16 Calorie Row 15 Burpees 20/16 Calorie Row 10 Burpee Box Step Ups...
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