Bell House Fitness – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 2 sets: 10 Banded Pull Aparts 10 Banded Pass-Throughs 10 Banded Good Mornings -into- 3 sets 30-second Row 5 Deadlifts (empty bar) 5 Front Squats (empty bar) 5 Push Press (empty bar) 5 Thrusters (empty bar) 4 Box Step Ups (each side)...Read More

Bell House Fitness – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation Burgener Warm Up Clean + Skill Transfer (15:00) * 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...Read More

Bell House Fitness – CrossFit Warm-up Warm-up (No Measure) 1. Movement Prep/Activation Burgener Warm Up Clean + Skill Transfer (15:00) * 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,...Read More

Bell House Fitness – CrossFit Jonagold (Time) Freedom (RX’d) 3 rounds 1000/850m Bike Erg (Or 25/20 Calorie Air Bike) 10 Strict Weighted Chin Ups (35/25) (KG conv: SWCU 15/10) Independence 3 rounds 1000/850m Bike Erg (Or 25/20 Calorie Air Bike) 10 Strict Weight Chin Ups (25/15) (KG conv: SWCU 10/7) Liberty 3 rounds 750/675m Bike...Read More

Bell House Fitness – CrossFit Workout Option 1 Jonagold (Time) Freedom (RX’d) 3 rounds 1000/850m Bike Erg (Or 25/20 Calorie Air Bike) 10 Strict Weighted Chin Ups (35/25) (KG conv: SWCU 15/10) Independence 3 rounds 1000/850m Bike Erg (Or 25/20 Calorie Air Bike) 10 Strict Weight Chin Ups (25/15) (KG conv: SWCU 10/7) Liberty 3...Read More

Bell House Fitness – CrossFit Warm Up (No Measure) 1. Movement Prep/Activation Crossover Symmetry Warm Up or Banded 7’s -into- 3 sets: Walking lunges 10 Single Arm Dumbbell Push Press (each) 10 Jumping Air Squats 2. Workout Prep 2 sets: Walking lunges 3 Handstand Push-ups Gala (Time) Freedom (RX’d) Teams of 2 3 sets (each/1:1)...Read More

Bell House Fitness – CrossFit Warm Up (No Measure) 1. Movement Prep/Activation Crossover Symmetry Warm Up or Banded 7’s -into- 3 sets: 50ft Sled Push (empty) 10 Single Arm Dumbbell Push Press (each) 10 Jumping Air Squats 2. Workout Prep 2 sets: 25ft Sled Push (increase weight) 3 Handstand Push-ups Gala (3 Rounds for time)...Read More

Bell House Fitness – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Crossover Symmetry Warm Up or Banded 7’s -into- 3 sets: 50ft Sled Push (empty) 10 Single Arm Dumbbell Push Press (each) 10 Jumping Air Squats 2. Workout Prep 2 sets: 25ft Sled Push (increase weight) 3 Handstand Push-ups Workout Gala (3 Rounds...Read More

Bell House Fitness – CrossFit Warm Up (No Measure) 1. Movement Prep/Activation 8 min AMRAP 30 Single Unders 15 Double Unders 5 Front Squats 5 Push Press 5 Thrusters 2. Workout Prep 1 set: 10 Double Unders 5 Thrusters (at workout weight) 10 Single Unders Red Delicious (Time) Freedom (RX’d) 100 Double Unders 50 Thrusters...Read More

Bell House Fitness – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 8 min AMRAP 30 Single Unders 15 Double Unders 5 Front Squats 5 Push Press 5 Thrusters 2. Workout Prep 1 set: 10 Double Unders 5 Thrusters (at workout weight) 10 Single Unders Workout Red Delicious (Time) Freedom (RX’d) 100 Double Unders...Read More