Bell House Fitness – CrossFit Warm-up Warm-up (No Measure) 1. Movement Prep/Activation 3 Rounds 20 Banded Side to Side Step 10 Banded Glute Bridges 10 PVC Pass Throughs -into- 6:00 Amrap 5 Front Squats (empty bar/slow and controlled) 4 Broad Jumps 5 Push Press (empty bar) 2. Strength Prep 2 Front Squat + 1 Push Press + 1 Push Jerk – Work up to a heavy complex in 10-12 minutes 3. Workout Prep 2 sets: 2 Power Cleans (build in weight) 2 Box Jumps (build in height) Strength/Accessory Front Squat + Push Press + Push Jerk 2 Front Squats + 1 Push Press + 1 Push Jerk – Work up to a heavy complex in 10-12 minutes – Workout Workout (AMRAP – Rounds and Reps) ”Ciders mulling, turkey’s turkeying, yams are yamming.” Freedom (RX’d) 7:00 AMRAP 3 Power Cleans (185/125) 5 Box Jumps (30/24) (KG conv: 83/56 PC) Independence 7:00...
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