Bell House Fitness – CrossFit

Metcon (3 Rounds for time)

On the 0: 1 Mile Run

On the 10: 100/70 Calorie Row

On the 20: 100/70 Calorie Assault Bike

*30 Minute Cap*

Metcon (3 Rounds for time)

HOME GYM WOD

On the 0:00… 1 Mile Run

On the 10:00… 100 Burpees

On the 20:00… 1 Mile Run
Stimulus

Opportunity to practice pacing larger intervals

Aim to keep the second 1 mile run within :10 -: 15 seconds of the first

Your score will be 3 separate completion times (system will add together sum total)

If you believe your mile time to be in the 9:00’s or above, let’s modify to 800m today and run hard

8:00 Time Cap on Part #2 (burpees)

WARM-UP:

3 Rounds:

30 Seconds Samson Stretch Video https://www.youtube.com/watch?v=V3-tEdWuTbc&feature=youtu.be

10 Glute Bridges

30 Seconds Cossack Squats Video https://www.youtube.com/watch?v=Bvodm1BivOo&feature=youtu.be

5 Push-ups

200m Jog (1st slow, 2nd moderate, 3rd at planned mile pace)

Metcon (AMRAP – Rounds and Reps)

HOME GYM NO RUNNING WOD

Round 1 – 5 Burpees

Round 2 – 6 Burpees

Round 3 – 7 Burpees

Continue to add (1) rep for as far as possible.
STIMULUS

Each round starts at the top of the minute

The very first round will start with 5 burpees

Add 1 rep for each minute after that for as long as you can

Your score is “round + reps”, which is your last completed round + partial

** Ex. If you finish all 15 burpees within the minute and then get 13 burpees into the round of 16, your score is 15+13

WARMP-UP

3 Rounds:

30 Seconds Samson Stretch Video https://www.youtube.com/watch?v=V3-tEdWuTbc&feature=youtu.be

15 Glute Bridges

30 Seconds Cossack Squats Video https://www.youtube.com/watch?v=Bvodm1BivOo&feature=youtu.be

5 Push-ups