Bell House Fitness – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation Hinshaw Warm Up 2. Workout Prep With Partner 2 sets: 100m Run (together) 10ft Single Dumbbell Synchro Lunge (build in weight) Workout (Time) “War” Freedom (RX’d) Teams of 2 4 Rounds 400m Run (Together) (or 1000m/850m Row – shared) 100ft Single Dumbbell Synchro Lunge...Read More

Bell House Fitness – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation Crossover Symmetry or Banded 7’s Warm Up -into 8 min AMRAP 10yd Bear Crawl 10yd Bear Crawl Backwards 5 Clean Deadlifts 4 Muscle Cleans 3 Power Cleans 5 Shoulder Press :10 Handstand Hold 2. Strength Prep Shoulder Press: establish an 8 RM for the...Read More

Bell House Fitness – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation Crossover Symmetry or Banded 7’s + Hip Halo -into- 3 sets 5 Down Dog to Seal 5 Russian Kettlebell Swings 5 Goblet Squats 10 Box Step Ups (low) 2. Workout Prep 2 sets: 2 Goblet Squats 2 Kettlebell Swings 2 Step Ups 2 Box...Read More

Bell House Fitness – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation Hip Halo Warm Up -into- 3 sets: :30 easy Row 3 Burpees 5 Back Squats (empty) :20 moderate Row 2 Line Facing Burpees 5 Back Squats (Add a little weight) :10 fast Row 1 Burpee Broad Jump 5 Back Squats (Add a little more...Read More

Bell House Fitness – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation 10 yd walk on toes 10 yd walk on toes backwards 10 yd walk on heels 10 yd walk – feet turned out 10 yd walk – feet turned in 10 yd lunge walk – arms locked out overhead 10 yd lunge walk –...Read More

Bell House Fitness – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation 3:00 Machine (easy pace) -into- Burgener Warm-Up (Clean) + Skill Transfer (if time allows) * 10 minutes with a PVC or Empty Barbell * Perform 3-5 reps at each movement -into- 3x High Hang Clean + 3x Hang Clean + 3x Clean (PVC or...Read More

Bell House Fitness – CrossFit Workout Option 1 Workout 1 (Time) “Nailed it” Freedom (RX’d) 10 Rounds 10 Dumbbell Bench Press (50s/35s) 10 Dumbbell Deadlifts (50s/35s) (KG conv: 22.5/15 DBs) Independence 10 Rounds 10 Dumbbell Bench Press (35s/25s) 10 Dumbbell Deadlifts (35s/25s) (KG conv: 15/10 DBs) Liberty 5 Rounds 10 Dumbbell Bench Press (light) 10...Read More

Bell House Fitness – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation Heart Rate P1 – :30 row P2 – 10 strict sit ups P1 – :30 row P2 – 10 abmat sit ups P1 – :30 bike P2 – 10 up downs P1 – :30 bike P2 – 10 burpees 2. Workout Prep With partner:...Read More

Bell House Fitness – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation Banded 7’s + Hip halo -into- Every 1:00 (8:00) 10 Plate Hops 5 Dumbbell Deadlifts (Light) 2 Up Downs 2. Workout Prep 2 sets 20 sec. Air Bike (workout pace) 20 ft Farmer Carry (start light and add weight on the second set) Workout...Read More

Bell House Fitness – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation Crossover Symmetry or Banded 7’s Warm Up -into- 3 sets: 5 Roll and Reach 10 Alternating V-Ups 10-second Hand Stand Hold 10 Single Arm Dumbbell Shoulder Press (each) 2. Strength Prep Shoulder Press: – Establish a 10 RM for the day. Then, perform a...Read More