Bell House Fitness – CrossFit

Metcon (Time)

“Deck of Cards”

Spades – Goblet Squats

Clubs – Burpees

Diamonds – Sit-Ups

Hearts – Single Arm DB Snatches
BELLHOUSE VIDEO: https://www.youtube.com/watch?v=qhdHgR3fn2U

WARM-UP

3 Rounds:

30 Seconds Samson Stretch

15 Glute Bridges

30 Seconds Cossack Squats

15 Air Squats

Metcon (Time)

“Deck of Cards” (No Equipment Version)

Spades – Odd-Object Squats

Clubs – Odd-Object to Shoulder

Hearts – Sit-Ups

Diamonds – Burpees
WARM-UP

3 Rounds:

30 Seconds Samson Stretch

15 Glute Bridges

30 Seconds Cossack Squats

15 Air Squats