Bell House Fitness – CrossFit

Warm-up (No Measure)

3 Sets

30 Second Front Plank

20 Jumping Jacks

10 Glute Bridges [Video](http://youtu.be/M7PynZBxSR0)

5 Inchworm to Push-up [Video](https://youtu.be/Et0WRT6Q3sA)

## Single Dumbbell Warmup

*Performed With Light Dumbbell:*

10 Goblet Squats [Video](https://www.youtube.com/watch?v=bJWKhWkVmPA0)

10 Romanian Deadlifts (Each Side) [Video](https://youtu.be/sSIw7kxBs8w)

10 Single Arm Russian Swings [Video](https://youtu.be/D1Cb5V77DkI)

10 Strict Press (Each Side)

10 Goblet Squats [Video](https://www.youtube.com/watch?v=bJWKhWkVmPA0)

Metcon (Time)

Zoom class 5:30!!!

On the 5:00 x 2 Rounds:

21 Over-and-Back Dumbbell Hops

12 Thrusters

21 Over-and-Back Dumbbell Hops

9 Clean and Jerks

21 Over-and-Back Dumbbell Hops

6 Devil’s Press

On the 5:00 x 2 Rounds:

21 Over-and-Back Dumbbell Hops

6 Devil’s Press

21 Over-and-Back Dumbbell Hops

9 Clean and Jerks

21 Over-and-Back Dumbbell Hops

12 Thrusters
Demo Video: https://www.youtube.com/watch?v=JHt39rB10cE&feature=emb_title

DECSCRIPTION

* A new round starts every 5 minutes in this interval workout (0-5-10-15)

* You’ll quickly work through the stations listed and rest with whatever time remains until the next round begins

* We’re looking for these rounds to take 4 minutes or less to complete so you have at least 1 minute to recover

* The order of the dumbbell movements flip flops in rounds 3 and 4

* Record your time for each of the 4 rounds – as your score is the total of these times added together

Metcon (No Measure)

EXTRA CREDIT:

Alternating Double Tabata x 4 Rounds:

A) 40 Seconds Flutter Kicks, 20 Seconds Rest

B) 40 Seconds Hollow Rocks, 20 Seconds Rest