Bell House Fitness – CrossFit Bring a Friend!! (Time) Freedom 4 Rounds with a partner 40 box jump overs (24/20) {split however} 30 synchro sit ups 20 burpees {split however} Independence 4 Rounds with a partner 40 box jump overs OR step overs (20/16) 30 synchro sit ups 20 burpees Liberty 4 Rounds with a...Read More

Bell House Fitness – CrossFit Bring a Friend!! (Time) Freedom 4 Rounds with a partner 40 box jump overs (24/20) {split however} 30 synchro sit ups 20 burpees {split however} Independence 4 Rounds with a partner 30 box jump overs OR step overs (24/20) 30 synchro sit ups 20 burpees Liberty 4 Rounds with a...Read More

Bell House Fitness – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation 3:00 Machine -into- 3 sets (1-2 sets with PVC, 3rd set with Empty Barbell) 3 Snatch Grip Deadlifts 3 Snatch Grip High Pulls 3 Muscle Snatch 3 Snatch Grip Push Press 3 Overhead Squats 3 Snatch Balance – into – Work up to Snatch...Read More

Bell House Fitness – CrossFit Warm-up Warm-up (No Measure) 1. Movement Prep/Activation 3:00 Machine -into- 3 sets (1-2 sets with PVC, 3rd set with Empty Barbell) 3 Snatch Grip Deadlifts 3 Snatch Grip High Pulls 3 Muscle Snatch 3 Snatch Grip Push Press 3 Overhead Squats 3 Snatch Balance – into – Work up to...Read More

Bell House Fitness – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation Hip Halo -into- 8 min amrap: 10-second Handstand Hold 5 Deadlifts (empty bar) 5 Hang Muscle Cleans (empty bar) 5 Shoulder Press (empty bar) 2. Strength Prep 5 working sets of: 5 Deadlifts + 3 Hang Power Cleans + 1 Push Jerk * Work...Read More

Bell House Fitness – CrossFit Warm-up Warm-up (No Measure) 1. Movement Prep/Activation Hip Halo -into- 8 min amrap: 10-second Handstand Hold 5 Deadlifts (empty bar) 5 Hang Muscle Cleans (empty bar) 5 Shoulder Press (empty bar) 2. Strength Prep 5 working sets of: 5 Deadlifts + 3 Hang Power Cleans + 1 Push Jerk *...Read More

Bell House Fitness – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation Tabata (20 seconds on/10 seconds rest) 4 sets (each) Row Russian Kettlebell Swings Up Downs 2. Workout Prep 2 sets: 5/4 Calorie Row 4 Kettlebell Swings (build in weight) Workout (Time) Smells like Teen Spirit Freedom (RX’d) 3 Rounds 30/24 Calorie Row 30 Kettlebell...Read More

Bell House Fitness – CrossFit Warm-up Warm-up (No Measure) 1. Movement Prep/Activation Tabata (20 seconds on/10 seconds rest) 4 sets (each) Row Russian Kettlebell Swings Up Downs 2. Workout Prep 2 sets: 5/4 Calorie Row 4 Kettlebell Swings (build in weight) Workout Workout (Time) Smells like Teen Spirit Freedom (RX’d) 3 Rounds 30/24 Calorie Row...Read More

Bell House Fitness – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation Crossover Symmetry or Banded 7’s + Hip Halo -into- 2 sets: 10 PVC Pass Throughs 5 Snatch Grip Push Press (PVC) 5 Overhead Squats (PVC) -into- 3 sets: (build in weight/ stay light) 2 Snatch Grip Push Press 1 Overhead Squat 2. Strength Prep...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- 2 sets: 10 PVC Pass Throughs 5 Snatch Grip Push Press (PVC) 5 Overhead Squats (PVC) -into- 3 sets: (build in weight/ stay light) 2 Snatch Grip Push Press 1 Overhead Squat 2. Strength...Read More