Bell House Fitness – CrossFit

Warm-up (No Measure)

WARMUP

## 2 Rounds

### 30 Seconds Each

Single Leg Glute Bridges (Each Side) [Video](https://www.youtube.com/watch?v=TQt2I73oL6Y)

Straight Leg Sit-ups

Glute Bridges [Video](https://youtu.be/iRImeYTD2jU)

Front Plank

Glute Bridge Walkouts [Video](https://youtu.be/gp4VBp8_WSY)

Hollow Hold [Video](https://youtu.be/EJvFiNvuuXw)

Air Squats

V-ups [Video](https://youtu.be/x2aHxUQrljI)

Metcon (No Measure)

Tabata:

Double Dumbbell Romanian Deadlifts

Hollow Hold

Glute Bridges

V-ups

Demo Video: https://www.youtube.com/watch?v=w8xDgrX2PRc&feature=emb_title

## DESCRIPTION

* Working through “Tabata” intervals to finish out the week

* These movements target our core and posterior chain

* “Supple Sunday” workouts are designed with a focus on quality over speed

* Tabata is 8 rounds of 20 seconds work + 10 seconds rest

* With some rest built in, look to stay moving for as much of the 20 seconds as possible

* We’ll complete all 8 rounds at one station before advancing to the next

* There is no rest between stations beyond the final 10 seconds

* Record total reps accumulated at each station