Bellhouse Crossfit – CrossFit Ghirardelli (Time) Freedom (RX’d) 63-45-27 Air Squats 21-15-9 Burpee to 12in Target Independence 63-45-27 Air Squats 21-15-9 Burpee to 6in Target Liberty 42-30-18 Air Squats 21-15-9 Up Downs Time Time: 5-7 minutes Time Cap: 10 minutes Option 2: Warm Up (No Measure) Bike 250m easy 250m moderate 250m easy 250m moderate/fast...Read More

Bellhouse Crossfit – CrossFit Workout Option 1 Ghirardelli (Time) Freedom (RX’d) 63-45-27 Air Squats 21-15-9 Burpee to 12in Target Independence 63-45-27 Air Squats 21-15-9 Burpee to 6in Target Liberty 42-30-18 Air Squats 21-15-9 Up Downs Time Time: 5-7 minutes Time Cap: 10 minutes Workout Option 2 Option 2: Warm Up (No Measure) Bike 250m easy...Read More

Bellhouse Crossfit – CrossFit Warm Up (No Measure) 1. Movement Prep/Activation Hip Halo Warmup -into- 8 min AMRAP 10 Walking Lunge Steps (total) 5 Knees to Elbows 30-second Air Bike (build in pace) 2. Workout Prep 1 set: 10ft Walking Lunge 4 Toes to Bar 20-second Air Bike (at workout pace) Hershey’s (Calories) Freedom (RX’d)...Read More

Bellhouse Crossfit – CrossFit Handstand Push Ups (Day 2) (Checkmark) WARM UP 2 rounds: 10 PVC Pass Throughs 10 PVC Trunk Lifts 10 second Handstand Hold [against wall or Pike Box Hold] 5 Push Ups WORKOUT Advanced & Intermediate: Minute 0-2: Max Kipping Handstand Push Ups Minute 3: REST Minute 4: Max Strict Handstand Push...Read More

Bellhouse Crossfit – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Hip Halo Warmup -into- 8 min AMRAP 10 Walking Lunge Steps (total) 5 Knees to Elbows 30-second Air Bike (build in pace) 2. Workout Prep 1 set: 10ft Walking Lunge 4 Toes to Bar 20-second Air Bike (at workout pace) Workout Hershey’s (Calories)...Read More

Bellhouse Crossfit – CrossFit Warm Up (No Measure) 1. Movement Prep/Activation 3 sets: 10 Banded Pull Aparts 10 Banded Good Mornings -into- 3 sets: 1:00 Machine 5 Muscle Snatch 5 Muscle Clean + Shoulder Press 3 Inch Worms 10 Alt. V-Ups 2. Workout Prep 2 sets (build in weight) 2 Power Snatch + 2 Clean...Read More

Bellhouse Crossfit – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 3 sets: 10 Banded Pull Aparts 10 Banded Good Mornings -into- 3 sets: 1:00 Machine 5 Muscle Snatch 5 Muscle Clean + Shoulder Press 3 Inch Worms 10 Alt. V-Ups 2. Workout Prep 2 sets (build in weight) 2 Power Snatch + 2...Read More

Bellhouse Crossfit – CrossFit Warm Up (No Measure) 1. Movement Prep/Activation Crossover Symmetry or Banded 7’s + Hip Halo Warmup -into- 8:00 AMRAP 30-second Row (build in pace) 3 Bench Press (empty bar – build across) 5 Dumbbell Front Squats 5 Dumbbell Push Press 2. Strength 5 sets x 2 Bench Press @85% of Heavy...Read More

Bellhouse Crossfit – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Crossover Symmetry or Banded 7’s + Hip Halo Warmup -into- 8:00 AMRAP 30-second Row (build in pace) 3 Bench Press (empty bar – build across) 5 Dumbbell Front Squats 5 Dumbbell Push Press 2. Strength 5 sets x 2 Bench Press @85% of...Read More

Bellhouse Crossfit – CrossFit Warm Up (No Measure) 1. Movement Prep/Activation 2 sets: 10 Roll and Reach 10 Dynamic Squat Stretch -into- 8 min AMRAP 5 Back Squats (empty bar – build across) 10 Alternating V-Ups 10 Russian KB Swings 10 Box Step Ups 2. Strength 5 sets x 2 Back Squats @85% of Heavy...Read More