Bell House Fitness – CrossFit

Metcon (AMRAP – Rounds and Reps)

Equipment WOD:

AMRAP 15:

9 Strict Pull-Ups

15 Hand-Release Pushups

21 Dumbbell Swings
CHECK OUT VIDEO: https://www.youtube.com/watch?v=ogS53hZGDlE

Stimulus

Looking to get as many rounds and reps as possible in this 15 minute workout

Pick a rep scheme for pull-ups that allows you to maintain a steady pace for the whole 15 minutes

Example Pull-Up rep schemes

* 5-4 *

* 4-3-2 *

* 3- 3-3 *

* 3-2-2-2 *

* Singles *

On the pushups we are looking for a full lock out of the arms at the top of the movement and hands off the ground at the bottom

As we move through push-ups our body should go from the top to the bottom in a straight line through the movement

If unable to complete 15 Hand release push-ups you can substitute knee push-ups

Always preferring planned breaks over forced breaks keep this in mind when heading into this workout

Warm-Up

2-3 Sets

5 Inchworms

30 Second Hollow Hold

30 Second Arch Hold

5 Single Leg Glute Bridge (Each Side)

Metcon (AMRAP – Rounds and Reps)

No Equipment WOD:

AMRAP 15:

15 Hand-Release Pushups

18 Bent over Backpack Rows

21 Glute Bridges
Check out Video: https://www.youtube.com/watch?v=ogS53hZGDlE

Stimulus

Looking to get as many rounds and reps as possible in this 15 minute workout

On the pushups we are looking for a full lock out of the arms at the top of the movement and hands off the ground at the bottom

As we move through push-ups our body should go from the top to the bottom in a straight line through the movement

If unable to complete 15 Hand release push-ups you can substitute knee push-ups

Always preferring planned breaks over forced breaks keep this in mind when heading into this workout

Warm-Up

2-3 Sets

5 Inchworms

30 Second Hollow Hold

30 Second Arch Hold

5 Single Leg Glute Bridge (Each Side)