Bell House Fitness – CrossFit Bring a Friend!! (Time) Freedom 4 Rounds with a partner 40 box jump overs (24/20) {split however} 30 synchro sit ups 20 burpees {split however} Independence 4 Rounds with a partner 30 box jump overs OR step overs (24/20) 30 synchro sit ups 20 burpees Liberty 4 Rounds with a...Read More

Bell House Fitness – CrossFit Bring a Friend!! (Time) Freedom 4 Rounds with a partner 40 box jump overs (24/20) {split however} 30 synchro sit ups 20 burpees {split however} Independence 4 Rounds with a partner 40 box jump overs OR step overs (20/16) 30 synchro sit ups 20 burpees Liberty 4 Rounds with a...Read More

Bell House Fitness – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation 3:00 Machine -into- 3 sets (1-2 sets with PVC, 3rd set with Empty Barbell) 3 Snatch Grip Deadlifts 3 Snatch Grip High Pulls 3 Muscle Snatch 3 Snatch Grip Push Press 3 Overhead Squats 3 Snatch Balance – into – Work up to Snatch...Read More

Bell House Fitness – CrossFit Warm-up Warm-up (No Measure) 1. Movement Prep/Activation 3:00 Machine -into- 3 sets (1-2 sets with PVC, 3rd set with Empty Barbell) 3 Snatch Grip Deadlifts 3 Snatch Grip High Pulls 3 Muscle Snatch 3 Snatch Grip Push Press 3 Overhead Squats 3 Snatch Balance – into – Work up to...Read More