Bell House Fitness – CrossFit Metcon (AMRAP – Rounds and Reps) AMRAP 14:00 2, 4, 6, 8, 10…. Box Jump Over (30/24″) DB Plank Rows (50/35#) *Run 200 after every round *1 Plank Row = In a plank, row right, row left *This is an ascending ladder rep scheme. Add 2 reps to each movement...Read More
Bell House Fitness – Home Gym Metcon (Time) AT HOME For Time 21-15-9: Single Dumbbell Power Snatches Dumbbell Renegade Rows Directly Into… 21-15-9: Double Dumbbell Front Squats Burpees Facing the Dumbbell EQUIPMENT-FREE For Time: 21-15-9 Broad Jumps Dips off an Object Directly Into… 42-30-18 Air Squats 21-15-9: BurpeesRead More
Bell House Fitness – CrossFit Metcon (Time) For Time: Buy-In: Run 1 Mile 200m Medicine Ball Walking Lunge 150 Medicine Ball Front Squats (20/14) 100 Overhead Medicine Ball Sit-Ups Cash-Out: 800m Run *Break the Run into 200m intervals * *Share the Lunges however you like // when not lunging just walk next to your partner...Read More
Bell House Fitness – CrossFit Metcon (AMRAP – Reps) 6 Rounds x AMRAP 2:00 30 Air Squats 20 Push-ups 10 Chest to Bar Pull-ups Max Squat Snatches (135/95) *Rest 2 Minutes Between Rounds * Score = number of Squat Snatches Metcon (Weight) 5:00 EMOM 1 SQUAT SNATCHRead More
Bell House Fitness – Home Gym Metcon (Time) HOME GYM For Time 21-18-15-12-9: Goblet Squats (50/35) Single Dumbbell Swings (50/35) Burpees over Dumbbell EQUIPMENT-FREE For Time 42-36-30-24-18: Air Squats 21-18-15-12-9: V-Ups BurpeesRead More
