Bellhouse Crossfit – CrossFit Goblet of Fire (AMRAP – Rounds and Reps) Goblet Of Fire AMRAP 20: 40 AbMat Sit-ups 25/20 Calorie Bike 20 Dumbbell Goblet Reverse Lunges 10 Dumbbell Push Jerks (R) 10 Dumbbell Push Jerks (L) ‍ Dumbbell: (50/35) Sit Up Mods) 40 Alt V-ups DB Mods) 35/25 lbs, 25/15 lbs Warm up...Read More

Bellhouse Crossfit – CrossFit Goblet of Fire (AMRAP – Rounds and Reps) Goblet Of Fire AMRAP 20: 40 AbMat Sit-ups 25/20 Calorie Bike 20 Dumbbell Goblet Reverse Lunges 10 Dumbbell Push Jerks (R) 10 Dumbbell Push Jerks (L) ‍ Dumbbell: (50/35) Warm up General Flow :15 – :20 each Get out DBs Arm circles forward...Read More

Bellhouse Crossfit – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Tabata Bike (8 sets) -into- 3 sets: 10ft Walking Lunge 10 Banded Air Squats 10 Alternating V-Ups 2. Workout Prep 2 sets: 10ft Dumbbell Lunge (build in weight) 4 Dumbbell Front Squats (build-in weight) Workout Lobster Roll (Part 1) (5 Rounds for time)...Read More