Bell House Fitness – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 2 sets: 10 Banded Kicks Forward 10 Banded Kick Backwards 10 Banded Fire Hydrants -into- 8:00 AMRAP :30 Air Bike 5 Up downs over DB 5 Lunge Steps (each side) 5 Back Squats (empty – build across sets) 2. Strength 5 sets...Read More

Bellhouse Crossfit – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation 2 sets: 10 Roll And Reach 10 Iron Cross 10 Scorpions 10 Dynamic Squat Stretches -into- 3 sets :30 sec Row 4 Box Jumps :30 Jump Rope 5 Deadlifts (empty bar – build across sets) 2. Strength 5 sets of 5 Deadlifts @75% of Heavy...Read More

Bell House Fitness – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation 2 sets: 10 Roll And Reach 10 Iron Cross 10 Scorpions 10 Dynamic Squat Stretches -into- 3 sets :30 sec Row 4 Box Jumps :30 Jump Rope 5 Deadlifts (empty bar – build across sets) 2. Strength 5 sets of 5 Deadlifts @75% of...Read More

Bell House Fitness – CrossFit Warm-up Warm-up (No Measure) 1. Movement Prep/Activation 2 sets: 10 Roll And Reach 10 Iron Cross 10 Scorpions 10 Dynamic Squat Stretches -into- 3 sets :30 sec Row 4 Box Jumps :30 Jump Rope 5 Deadlifts (empty bar – build across sets) 2. Strength 5 sets of 5 Deadlifts @75%...Read More

Bell House Fitness – CrossFit Natasha Romanoff (Time) Freedom (RX’d) 100 Single Unders 30 Sit Ups 100 Single Unders 30 V-Ups 100 Single Unders 30 GHD’s (Or Stick Sit Ups) 100 Single Unders Independence 80 Single Unders 25 Sit Ups 80 Single Unders 25 V-Ups 80 Single Unders 25 GHD’s + 6in Riser (Or Stick...Read More

Bell House Fitness – CrossFit Workout Option 1 Natasha Romanoff (Time) Freedom (RX’d) 100 Single Unders 30 Sit Ups 100 Single Unders 30 V-Ups 100 Single Unders 30 GHD’s (Or Stick Sit Ups) 100 Single Unders Independence 80 Single Unders 25 Sit Ups 80 Single Unders 25 V-Ups 80 Single Unders 25 GHD’s + 6in...Read More

Bell House Fitness – CrossFit Warm Up (No Measure) 1. Movement Prep/Activation Crossover Symmetry or Banded 7’s -into- 3 sets 1:00 Bike (easy pace) 2 Zombie Rope Climbs (Or 10 Ring Rows) 5 Inch Worms 2. Workout Prep 2 sets: 1 Rope Climb (Half Way) 1 Wall Walk 5/4 Calorie Bike (Workout pace) Clark Kent...Read More

Bell House Fitness – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Crossover Symmetry or Banded 7’s -into- 3 sets 1:00 Bike (easy pace) 2 Zombie Rope Climbs (Or 10 Ring Rows) 5 Inch Worms 2. Workout Prep 2 sets: 1 Rope Climb (Half Way) 1 Wall Walk 5/4 Calorie Bike (Workout pace) Workout...Read More

Bell House Fitness – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Crossover Symmetry or Banded 7’s -into- 3 sets 1:00 Bike (easy pace) 2 Zombie Rope Climbs (Or 10 Ring Rows) 5 Inch Worms 2. Workout Prep 2 sets: 1 Rope Climb (Half Way) 1 Wall Walk 5/4 Calorie Bike (Workout pace) Workout...Read More

Bell House Fitness – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Crossover Symmetry or Banded 7’s -into- 3 sets 1:00 Bike (easy pace) 2 Zombie Rope Climbs (Or 10 Ring Rows) 5 Inch Worms 2. Workout Prep 2 sets: 1 Rope Climb (Half Way) 1 Wall Walk 5/4 Calorie Bike (Workout pace) Workout...Read More