Bell House Fitness – CrossFit
Metcon (AMRAP – Rounds and Reps)
On the Minute For As Long As Possible:
7 Single Dumbbell Goblet Thrusters
7 Alternating Single Dumbbell Power Snatches
7 Burpees
After 10 Rounds: Add (1) Rep to Each Movement
Zoom Class at 5:30pm!!
Demo Video: https://www.youtube.com/watch?v=D1alrqaVqoo&feature=emb_title
WARMUP
3 Rounds
30 Seconds Slow Air Squats
30 Seconds Spiderman
30 Seconds Down Dog
3 Rounds
20 Seconds Jumping Jacks
20 Seconds Air Squat Jumps
20 Seconds Mountain Climbers
EXTRA CREDIT:
Body Armor
AMRAP 5:
Strict Pull-ups
Every Minute on the Minute:
7 Dumbbell Push-ups
# STIMULUS
## DESCRIPTION
* Today’s body armor is max strict pull-ups in 5 minutes
* However, your progress will be interrupted by 7 dumbbell push-ups every minute on the minute
## STRICT PULL-UPS
* If you have 8+ strict pull-ups unbroken, try to complete this as written
* If you’re not there yet, consider one of these subs:
* Banded Strict Pull-ups
* Ring Rows
* Bent Over Rows (Barbell or Dumbbell)
## DUMBBELL PUSH-UPS
* Place your hands on dumbbell handles to create a slight deficit
* Position the bells wide enough to allow your chest to make contact with the floor
* The push-ups happen on the (0-1-2-3-4)
* Choose a number of push-ups that you can complete unbroken
* You can also choose one of these variations:
* Reduce Reps
* No Deficit
* Knee Push-ups
* Elevate Hands (Box, Bench, Chair)