Bell House Fitness – Home Gym Warm-up (No Measure) WARM-UP 1 set: 1:00 jog (slow) 10 toy soldiers 10 groiners 1:00 jog (slow-to-moderate) 20 walking-lunge steps for distance 20 air squats 1:00 run (moderate) 30 high knees 30 butt kickers 1:00 run (fast) ACCESSORY Burgener snatch warm-up: 2 sets w/ a PVC or broomstick: 10...Read More

Bell House Fitness – CrossFit Metcon (Time) RX 4 rounds for time: 400/500-m row 15 push presses (95/135 lb) Mod 1 4 rounds for time: 400/500-m row 15 push presses (65/95 lb) Mod 2 4 rounds for time: 300/400-m row 15 push presses (35/45 lb)SKILL WORK Pre-workout: 3 sets: :20 plank hold (push-up position) 10...Read More