Bell House Fitness – CrossFit Workout Option 1 Workout 1 (Time) 1955 Freedom (RX’d) 12-10-8-10-12 Dumbbell Cleans (50s/35s) 20/16 Calorie Row after each set of Cleans (KG conv: 22.5/15) Independence 12-10-8-10-12 Dumbbell Cleans (35s/25s) 16/13 Calorie Row after each set of Cleans (KG conv: 15/10) Liberty 12-10-8-10-12 Dumbbell Cleans (light) 12/10 Calorie Row after each...Read More

Bell House Fitness – CrossFit Warm-up Warm-up (No Measure) 1. Movement Prep/Activation Crossover Symmetry Warmup or Banded 7’s -into- 3 sets: 2×50 ft synchro shuttle jogs 2 Rope Pulls for height OR 2 zombie climbs 3 Bench Press (empty bar – build across) 2. Workout Prep – With Partner -1 set: 1x50ft Shuttle Run (each)...Read More