Bell House Fitness – CrossFit Warm-up Warm-up (No Measure) 1. Movement Prep/Activation 3 Rounds 20 Banded Side to Side Step 10 Banded Glute Bridges 10 PVC Pass Throughs -into- 6:00 Amrap 5 Front Squats (empty bar/slow and controlled) 4 Broad Jumps 5 Push Press (empty bar) 2. Strength Prep 2 Front Squat + 1 Push...Read More

Bell House Fitness – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation Crossover Symmetry or Banded 7’s + Hip Halo -into- 8 min AMRAP 4 Front Squats 4 Shoulder Press 20 Single Unders 10 Alternating V-Ups 2. Workout Prep 3 sets: 2 Thrusters (Build in weight) 10 Double Unders Workout (Time) “I’m gonna take a nap....Read More

Bell House Fitness – CrossFit Warm-up Warm-up (No Measure) 1. Movement Prep/Activation 3 Rounds 10 Banded Pull Aparts 10 Banded Shoulder Press -into- 6 min AMRAP 5 Wall Balls Front Squats 5 Wall Ball Push Press 5 Bench Press (empty-build across sets) 3 Inch Worms 5 Kip Swings 2. Strength Prep 5 sets of 5...Read More

Bell House Fitness – CrossFit Workout Option 1 Workout 1 (Time) Believe Freedom (RX’d) For time: 75 Double Unders 9 Sandbag Cleans (150/100)(Or Power Cleans (185/125) 75 Double Unders 7 Sandbag Cleans (150/100)(Or Power Cleans (185/125) 75 Double Unders 5 Sandbag Cleans (150/100)(Or Power Cleans (185/125) 75 Double Unders (KG conv: 70/45 SB, 83/56 PC)...Read More

Bell House Fitness – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation 3:00 Machine -into- Crossover Symmetry or Banded 7’s + Hip Halo -into- 3 sets: 10 PVC Pass Throughs 5 PVC OVHS 10-second Handstand/Plank Hold + 4 Shoulder Taps 5 Ring Rows or 1 Zombie Rope Climb 2 . Workout Prep 3 sets: 1 Snatch...Read More

Bell House Fitness – CrossFit Warm-up Warm-up (No Measure) 1. Movement Prep/Activation 3:00 Machine -into- Crossover Symmetry or Banded 7’s + Hip Halo -into- 3 sets: 10 PVC Pass Throughs 5 PVC OVHS 10-second Handstand/Plank Hold + 4 Shoulder Taps 5 Ring Rows or 1 Zombie Rope Climb 2 . Workout Prep 3 sets: 1...Read More

Bell House Fitness – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation Crossover Symmetry or Banded 7’s + Hip Halo -into- 8:00 AMRAP 25ft walking lunge (bodyweight – build across) 5 Kip Swings 5 Dumbbell Deadlifts 3 Dumbbell Hang Power Cleans 1 Dumbbell Power Clean 2. Workout Prep 2 sets: 10ft Dumbbell Lunge (build-in weight) 3...Read More

Bell House Fitness – CrossFit Warm-up Warm-up (No Measure) 1. Movement Prep/Activation Crossover Symmetry or Banded 7’s + Hip Halo -into- 8:00 AMRAP 25ft walking lunge (bodyweight – build across) 5 Kip Swings 5 Dumbbell Deadlifts 3 Dumbbell Hang Power Cleans 1 Dumbbell Power Clean 2. Workout Prep 2 sets: 10ft Dumbbell Lunge (build-in weight)...Read More

Bell House Fitness – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation Banded 7’s + Hip Halo -into- 8:00 Amrap 30-second Row 5 Deadlifts (empty bar – build across sets) 5 Single Arm Dumbbell Bench (each) 5 Push Ups 2. Strength Prep 5 Deadlifts Every 2:00 x 5 sets (@70% of 1RM) 3. Workout Prep 2...Read More

Bell House Fitness – CrossFit Warm-up Warm-up (No Measure) 1. Movement Prep/Activation Banded 7’s + Hip Halo -into- 8:00 Amrap 30-second Row 5 Deadlifts (empty bar – build across sets) 5 Single Arm Dumbbell Bench (each) 5 Push Ups 2. Strength Prep 5 Deadlifts Every 2:00 x 5 sets (@70% of 1RM) 3. Workout Prep...Read More