Bell House Fitness – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation Hip Halo Warmup -into- 6:00 AMRAP 30 sec bike (easy) 20 sec bike (mod) 10 sec bike (hard) 5 Deadlifts (empty bar – build across) 5 Plate Toes Taps (each side) 5 Up Downs + Box Jump 2. Workout Prep 1 set: 5/4 Calorie Bike 3 Deadlifts 2 Bar Facing Burpees -rest 1:00- 2 Bar Facing Burpees 3 Deadlifts 5/4 Calorie Bike Workout (2 Rounds for time) Jimmy John’s Freedom (RX’d) 3 rounds: 10/8 Calorie Bike 9 Deadlifts (185/125) 6 Bar Facing Burpees -rest 3:00- 3 rounds: 6 Bar Facing Burpees 9 Deadlifts (185/125) 10/8 Calorie Bike (KG conv: 83/56, Bike conv: 10/8 cal Echo Bike) Independence 3 rounds: 8/6 Calorie Bike 9 Deadlifts (155/105) 6 Bar Facing Burpees -rest 3:00- 3 rounds: 6 Bar Facing Burpees 9 Deadlifts (155/105) 8/6 Calorie Bike (KG conv: 70/48, Bike conv: 8/6...
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