Bell House Fitness – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation Hinshaw Warm Up 2. Workout Prep 2 sets 100m Run (build in pace) 5 Air Squats Workout (Time) Hanson Freedom (RX’d) 4 Rounds 400m Run 40 Air Squats Independence 4 Rounds 400m Run 30 Air Squats Liberty 4 Rounds 300m Run 20 Air Squats...Read More

Bell House Fitness – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation 8:00 AMRAP :15 sec Air Bike (Arms) :15 sec Air Bike (Legs) :15 sec Air Bike (Both) 5 Barbell Good Mornings 5 Hang Muscle Cleans 5 V-ups 2. Workout Prep 2 sets: 5/4 Calorie Air Bike 2 Hang Power Cleans (work up in weight)...Read More

Bell House Fitness – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation 3 Rounds (each) Partner Rowling – 100m *Penalty is over/under number is equal to synchro penalty burpees (max 5 reps each penalty) -into- 3 min AMRAP 5 world’s greatest stretch (each side) 4 box get overs (practice transition) 2. Workout Prep 2 sets 5/4...Read More

Bell House Fitness – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation 3:00 Machine (Start slow and build pace) – into – 3 rounds 20 Plate Hops 10 Banded Squats (Hip-Cycle) 5 Muscle Snatch (empty bar) 5 Snatch Push Press (empty bar) 5 Overhead Squats (empty bar) 5 Knees to Elbows 2. Workout Prep 2 sets...Read More

Bell House Fitness – CrossFit Workout Option 1 Workout 1 (AMRAP – Rounds and Reps) “Being Normal is vastly overrated” Freedom (RX’d) 8:00 AMRAP 1-2-3-4… Wall Walks 4-8-12-16… Box Jump Overs (24/20) Independence 8:00 AMRAP 1-2-3-4… Wall Walks 4-8-12-16… Box Jump Overs (20/16) Liberty 8:00 AMRAP 1-2-3-4… Inch Worms 4-8-12-16… Box Step Ups (20/16) Target...Read More

Bell House Fitness – CrossFit Warm-up Warm-up (No Measure) 1. Movement Prep/Activation 3:00 Machine -into- Every minute (7:00) 2 Sandbag Deadlifts (lights) (or DB Deadlifts) 4 Box Step Ups 5/4 Calorie Row 2. Workout Prep 2 sets: (with partner/ build in weight) 10m Sandbag Carry (each) (or DB Farmer Carry) 4 Synchro Box Step Ups...Read More

Bell House Fitness – CrossFit Metcon (Time) For Time w/Partner: 5 Rounds: Partner 1: 400m run Partner 2: 20 KBS 20 KB Step ups Switch*Read More

Bell House Fitness – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation Banded 7’s -into- 3 sets: 4x50ft Shuttle Run 10 Step Ups 5 Shoulder Press (build-in weight) 10 Air Squats 2. Strength Prep Shoulder Press: – Establish a 4 RM for the day. Then, perform a drop set of 2-4 reps at 85-90% and 2-4...Read More

Bell House Fitness – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation Hip Halo Warm Up -into- 8:00 Amrap 30-Second Air Bike 5 Ring Rows 5 Back Squats (build-in weight) 10 Bird Dogs 5 Roll and Reach 2. Strength Prep Back Squat: – Establish a 4 RM for the day. Then, perform a drop set of...Read More

Bell House Fitness – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation Tabata: :20 on, :10 off 6 sets each of: Jogging Rowing Up Downs 2. Workout Prep 1 set 100m Run (at workout pace) 100m Row (at workout pace) 1 Burpee Broad Jump 1 Line Facing Burpee 1 Burpee to 6” Target Workout (3 Rounds...Read More