Bell House Fitness – CrossFit

Metcon (Time)

1 Mile Run

Into…

10-9-8-7-6-5-4-3-2-1:

Goblet Dumbbell Thrusters

Burpees

Into…

1 Mile Run
STIMULUS

We have a simple couplet sandwiched between a 1 mile run buy in and cash out

Complete a 1 mile run, then the full reps of the couplet, then another 1 mile run to finish things out

For the couplet, lay out goes:

10 Goblet Dumbbell Thrusters

10 Burpees

9 Goblet Dumbbell Thursters

9 Burpees

8 Goblet Dumbbell Thrusters

8 Burpees

etc.

Standard burpees with chest to the ground and full extension of the hips with the jump at the top

This can be a long grind of a workout, we expect this workout to take 25-35 Minutes

The cash-out run following the couplet rounds gives you the opportunity to keep moving forward after ‘going big’

Going bigger that you’re accustomed to every once is a while can help reset your expectations of a certain movement and push your fitness and mentality forward

Your score is total time of completion

WARM-UP

2-3 Sets

10 Dumbbell Push Press (5/5)

20 Air Squats

200m Run

30 Second Front Plank