Bellhouse Crossfit – CrossFit The Admiral (Time) “The Admiral” 3 Rounds For Time: 20 Burpee Pull-ups 20 Front Squats (155/105) 20 Box Jumps (24″/20″) ‍ Time Cap: 25 Minutes Warm up General Flow :20 – :30 each Bootstrap Downward dog Pigeon right Downward dog Pigeon left Step ups Air squats Quick ups (no push up...Read More

Bellhouse Crossfit – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 8:00 AMRAP :45 sec Air Bike 4 Up-Downs over bar 5 Clean Deadlifts 5 Power Cleans (building) 5 Cat/Cows 2. Workout Prep 2 sets: 2 Power Cleans (build-in weight) 2 Bar Facing Burpees 5/4 Calorie Air Bike (build in pace) Workout Attack of...Read More