Bell House Fitness – CrossFit Workout Option 1 Camp Walden (Time) Freedom (RX’d) 30-25-20-15-10-5 Kettlebell Swings (53/35) 50ft Walking Lunge (KG conv: KB 22.5/15) Independence 30-25-20-15-10-5 Kettlebell Swings (35/25) 50ft Walking Lunge (KG conv: KB 15/10) Liberty 21-18-15-12-9-6 Russian Kettlebell Swings (light) 25ft Walking Lunge Target time: 8-10 minutes Time cap: 15 minutes Workout Option...Read More

Bell House Fitness – CrossFit Warm Up (No Measure) 1. Movement Prep/Activation 1:00 Machine – into – Hinshaw Warm-Up (10-12 minutes) – into – Sandbag Clean Practice 2. Workout Prep 2 sets 100m Run (Workout Pace) 2 Sandbag Cleans (work up in weight) Nick Parker & Elizabeth James (Time) Freedom (RX’d) Teams of 2 3...Read More

Bell House Fitness – CrossFit Warm Up (No Measure) 1. Movement Prep/Activation 1:00 Machine – into – Hinshaw Warm-Up (10-12 minutes) – into – Sandbag Clean Practice 2. Workout Prep 2 sets 100m Run (Workout Pace) 2 Sandbag Cleans (work up in weight) Nick Parker & Elizabeth James (Time) Freedom (RX’d) Teams of 2 3...Read More

Bell House Fitness – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 1:00 Machine – into – Hinshaw Warm-Up (10-12 minutes) – into – Sandbag Clean Practice 2. Workout Prep 2 sets 100m Run (Workout Pace) 2 Sandbag Cleans (work up in weight) Workout Nick Parker & Elizabeth James (3 Rounds for time) Freedom...Read More

Bell House Fitness – CrossFit Warm Up (No Measure) 1. Movement Prep/Activation Crossover Symmetry or Banded 7’s -into- 8:00 AMRAP 4 Burpee Deadlifts (one dumbbell/ 2 on each side) 4 Hang Dumbbell Snatch (each) 4 Kip Swings 4 Jumping Pull Ups 2. Workout Prep 2 sets: 2 Devils Press 4 Pull Ups Meredith Blake (Time)...Read More

Bell House Fitness – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Crossover Symmetry or Banded 7’s -into- 8:00 AMRAP 4 Burpee Deadlifts (one dumbbell/ 2 on each side) 4 Hang Dumbbell Snatch (each) 4 Kip Swings 4 Jumping Pull Ups 2. Workout Prep 2 sets: 2 Devils Press 4 Pull Ups Workout Meredith...Read More

Bell House Fitness – CrossFit Warm Up (No Measure) 1. Movement Prep/Activation 3 min Air Bike (:30 easy, :20 mod, :10 fast) -into- 6:00 AMRAP 3 Inch Worms 5 Shoulder Press (empty bar) 10 Alternating V-Ups 2. Strength Prep 4 sets of 10 Shoulder Press (build in weight) 3. Workout Prep 1 set: 5/4 Calorie...Read More

Bell House Fitness – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 3 min Air Bike (:30 easy, :20 mod, :10 fast) -into- 6:00 AMRAP 3 Inch Worms 5 Shoulder Press (empty bar) 10 Alternating V-Ups 2. Strength Prep 4 sets of 10 Shoulder Press (build in weight) 3. Workout Prep 1 set: 5/4...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 -into- 8 min AMRAP :45 sec Row 5 Deadlifts (empty-building across) :30 Jump Rope 5 Cat/Cows 2. Workout Prep 2 sets 5/4 Calorie Row 3 Deadlifts (build in weight) 4 Crossovers “I...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 -into- 8 min AMRAP :45 sec Row 5 Deadlifts (empty-building across) :30 Jump Rope 5 Cat/Cows 2. Workout Prep 2 sets 5/4 Calorie Row 3 Deadlifts (build in weight) 4 Crossovers “I...Read More