Bellhouse Crossfit – CrossFit Metcon (Time) For Time w/Partner: Run 400m w/ DB 120/90 Cal Row 100 Box Step-ups w/ DB Run 400m w/ DB 120/90 Cal Bike 100 DB Hand Clean and Jerks Run 400m W/O DB *Athletes will run together with 1 DB and can switch as often as needed Calories, Box Step-ups,...Read More

Bellhouse Crossfit – CrossFitRead More

Bellhouse Crossfit – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 6 sets: Tabata Machine: 20 secs on/10 secs off *Pace should be moderate/fast, not a Sprint – -into- 3 sets: 20-30 second Dead Hang (pull-up bar) 10 Goblet Squats 2. Workout Prep – With Partner – 2 sets (each) 15 Second Bike Erg...Read More