Bellhouse Crossfit – CrossFit Bench Press (Bench Press On the 3:00 x 3 Sets: 8 Bench Press Start at 60% and build) Space Force (AMRAP – Rounds and Reps) “Space Force” AMRAP 4: 21/16 Calorie Row 16 Alternating Single Arm Hang DB Snatch 16 Push-ups Rest 1 Minute AMRAP 4: 18/14 Calorie Row 14 Alternating...Read More

Bellhouse Crossfit – CrossFit Warm Up (No Measure) 1. Movement Prep/Activation 2 sets: 15 Banded Pull Aparts 15 Banded Chest Flys -into- 8:00 Amrap (3-4 sets) 30-sec Air Bike (easy pace) 5 Bench Press (empty – build across sets) 5 seal pose/ down dog transitions 2. Strength Every 1:00 for 5 minutes: 5 Bench Press...Read More

Bellhouse Crossfit – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 2 sets: 15 Banded Pull Aparts 15 Banded Chest Flys -into- 8:00 Amrap (3-4 sets) 30-sec Air Bike (easy pace) 5 Bench Press (empty – build across sets) 5 seal pose/ down dog transitions 2. Strength Every 1:00 for 5 minutes: 5 Bench...Read More