Bell House Fitness – CrossFit

Metcon (AMRAP – Rounds and Reps)

AMRAP 18:

60 Double Unders

30 Dumbbell Reverse Lunges

15 Reverse Burpees
BELLHOUSE VIDEO: https://www.youtube.com/watch?v=-GCNdUCojHE

STIMULUS

Using a single dumbbell in this longer AMRAP workout

Dumbbell will be held with both hands across the chest for these reverse lunges

Pick a weight that you can complete the 30 alternating lunges in one unbroken set

Movement Subs for DU are :60 DU practice of 90 singles

WARM-UP

Warmup Set 1

20 Double Unders

10 Alt. Reverse Lunges

5 Reverse Burpees

Performed With Lighter Weight

Warmup Set 2

10 Double Unders

10 Alt. Reverse Lunges

3 Reverse Burpees

Performed With Workout Weight

Metcon (AMRAP – Rounds and Reps)

AMRAP 18:

60 plate hops

30 “Odd-Object” Reverse Lunges

15 Reverse Burpees
BELLHOUSE VIDEO: https://www.youtube.com/watch?v=-GCNdUCojHE

STIMULUS

Using an Odd Object in this longer AMRAP workout

For plate hops choose something that is about 1-2 inches tall.

Odd-Object will be held with both hands across the chest for these reverse lunges

Pick a weight that you can complete the 30 alternating lunges in one unbroken set

WARM-UP

Warmup Set 1

20 Plate Hops

10 Alternating Reverse Lunges

5 Reverse Burpees

Performed With No Weight

Warmup Set 2

10 Plate Hops

10 Alt. Reverse Lunges

3 Reverse Burpees

Performed With Workout Odd-Object