Bell House Fitness – CrossFit

Metcon (AMRAP – Rounds and Reps)


10 Strict Toes to Bar

20 Alternating Dumbbell Power Snatches

60 Double-Unders

Using a single dumbbell in this longer AMRAP workout

Pick a weight that you can complete the snatches with 1 break MAX each round

For the strict toes to bar choose a number and height for feet that allows you to stay as strict as possible

Aim to complete the double unders in 1-2 sets

FInd a moderate pace through the whole workout that allows you to attack the strict toes to bar with precise quality

Let’s use a break-up strategy on the strict toes to bar that maintains technical movement patterns throughout this 18 minute workout

Sub for Toes to Bar:

Toe Raises https://www.youtube.com/watch?v=Q7T1s_CQ8TM&feature=youtu.be


50 Single Unders

50 Double Unders

3 Rounds:

30 Seconds Samson Stretch

15 Glute Bridges

30 Seconds Cossack Squats

15 Air Squats

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