Bellhouse Crossfit – CrossFit Rope Toe (Time) “Rope Toe” For Time: 30-20-10 Toes to Bar 25/20 bike cals ‍ Directly Into… ‍ 3-2-1 Rope Climbs (15′) 25/20 bike cals ‍ Time Cap: 28 Minutes Row: 500/450 meters Bike erg: 1000/900 meters Warm up General Flow :30 each Bike Jumping jacks High knees Up downs Quad...Read More

Bellhouse Crossfit – CrossFit Rope Toe (Time) “Rope Toe” For Time: 30-20-10 Toes to Bar 1,000/900 Meter Bike Erg ‍ Directly Into… ‍ 3-2-1 Rope Climbs (15′) 1,000/900 Meter Bike Erg ‍ Time Cap: 28 Minutes Warm up General Flow :30 each Bike Jumping jacks High knees Up downs Quad pull Bike Inchworm to push...Read More

Bellhouse Crossfit – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 2 sets 10 Banded Pull Aparts 10 Banded Pass Throughs -into- 3 sets: 5 High Hang Muscle Snatch 4 Snatch Grip Push Press 3 Hang Power Snatch 4 Low Box Jumps 4 Pike Push Ups 2. Workout Prep 3 sets: 2 Hang Power...Read More