Bell House Fitness – CrossFit

Metcon (No Measure)

3 Rounds, Not for Time:

50 4-Count Flutter Kicks

40 Single Arm Bent Over Rows (20 each)

30 Weighted Glute Bridges

20 Weighted Sit-Ups

*Using Dumbbell or Odd-Object
MOVEMENT VIDEO

Dumbbell Flutter Kicks https://www.youtube.com/watch?v=pluKMforQr4&feature=youtu.be

Warm-up (No Measure)

Upper Body Mobility

Wrist Stretches: 30 Seconds Each Direction

https://www.youtube.com/watch?v=-L-8YRim2nw&feature=youtu.be

Pec Stretch on Wall : 1-2 Minutes Each Side

https://www.youtube.com/watch?v=_Fo1Jva3tGc

Puppy Pose: 2 Minute Hold

https://www.youtube.com/watch?v=GJmSVwsnQaI&feature=youtu.be

Lower Body Mobility

Spiderman Hold: 3 Minutes Each Side

https://www.youtube.com/watch?v=bsOCVF96r10&feature=youtu.be

Happy Baby: 2 Minute Hold

https://www.youtube.com/watch?v=UcEe1KLTTrs&feature=youtu.be

Plantar Stretch: 2-3 Minute Hold

https://www.youtube.com/watch?v=6DnWDFOL1iY&feature=youtu.be

Butterfly Stretch: 2 Minute Hold

https://www.youtube.com/watch?v=mdYNs0nV5-8&feature=youtu.be

Squat Hold: 3 Minutes https://www.youtube.com/watch?v=OGX6HruOy0s&feature=youtu.be