Bell House Fitness – CrossFit Workout Option 1 Workout 1 (8 Rounds for time) Pagani Freedom (RX’d) 8 Sets (1 Set every 2 Minutes) 50 Double Unders 12 Line Facing Burpees Independence 8 Sets (1 Set every 2 Minutes) 35 Double Unders 10 Line Facing Burpees Liberty 8 Sets (1 Set every 2 Minutes) 40...Read More

Bell House Fitness – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation 3 sets: 1:00 Row 5 Pike Push-ups 30ft Walking Lunge with PVC (10ft Back rack – 10ft Front Rack – 10ft Overhead) 5 Power Cleans (empty bar) 2. Workout Prep 3 sets: 20-second Row (workout pace) 3 Handstand Push-ups 10ft Lunge Walk * For...Read More

Bell House Fitness – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation Hip Halo Warm-up -into- 6 min AMRAP 30-second Bike (easy pace) 5 Deadlifts (empty bar – build across sets) 10 Single Arm Dumbbell Shoulder Press (each) 2. Strength Prep Partner up and rotate between these two movements: Build to a heavy single deadlift Find...Read More

Bell House Fitness – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation 3:00 Machine -into- Burgener Warm Up + Skill Transfer: 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 Empty Barbell) 5 minutes, 2-3 times through...Read More

Bell House Fitness – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation 3 sets: 1:00 Machine (easy pace) 10 Dead bugs 5 Bench Press(empty bar – build across sets) 5 Box Jumps (low box/ work on soft landing) 2. Strength Prep Partner up and rotate between these two movements: Build to a heavy single bench press...Read More

Bell House Fitness – CrossFit Warm-up Warm-up (No Measure) 1. Movement Prep/Activation Crossover Symmetry or Banded 7’s + Hip Halo Warm up -into- 3 sets: 5 Single Arm Ring Rows (each side) 5 Front Squats (empty bar – build across sets) 5 Up downs 2. Strength Prep Partner up and rotate between these two movements:...Read More

Bell House Fitness – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation Hip Halo Warmup -into- Crossover Symmetry or Banded 7’s Warmup -into- 8:00 Amrap 20 sec Assault Bike 4 Updowns to Seal Pose + Box Get-over 5 GHD’s to Parallel 4 Kip Swings + 2 Pull Ups 4 inch Worms 2. Workout Prep 2 sets:...Read More

Bell House Fitness – CrossFit Workout Option 1 Workout 1 (Time) Which Wich Freedom (RX’d) For time: 45x25ft Shuttle Run 30 Bench Press (135/95) 15 Wall Walks (KG conv: 61/43) Independence For time: 45x25ft Shuttle Run 30 Bench Press (115/80) 10 Wall Walks (KG conv: 52/36) Liberty For time: 30x25ft Shuttle Run 30 Dumbbell Bench...Read More

Bell House Fitness – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation Hip Halo Warmup -into- 10:00 AMRAP 5 Front Squats (build across) 10 Lateral Bar Hops 5 Up-downs to Seal Pose 10-sec sandbag bear hug hold 2. Workout Prep With Partner 2 sets: 3 Front Squats (each) 2 Bar Facing Burpees (each) 10m Sandbag Carry...Read More

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