Bell House Fitness – CrossFit

Metcon (Time)

For Time:

400 Meter Run

9-12-15:

Double Dumbbell Deadlifts

Lateral Dumbbell Burpees

800 Meter Run

15-12-9:

Double Dumbbell Deadlifts

Lateral Dumbbell Burpees

400 Meter Run
BELLHOUSE VIDEO:

https://youtu.be/QmuoFGKNmF8

WARMUP

30 Seconds Active Spidermans [Video](https://youtu.be/tGxCop_0yRQ)

30 Seconds Shuttle Runs

30 Seconds Mountain Climbers [Video](https://youtu.be/834tNnoe53A)

30 Seconds Shuttle Runs

30 Seconds Frog Hops [Video](https://www.youtube.com/watch?v=VoIEWe3UfCY)

30 Seconds Shuttle Runs

30 Seconds Push-up to Down Dog [Video](https://www.youtube.com/watch?v=hPhA5b-P34Y)

30 Seconds Shuttle Runs

30 Seconds Air Squats

30 Seconds Shuttle Runs

30 Seconds Slow Burpees