4.28.20

27
Apr

4.28.20

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)