Bellhouse Crossfit – CrossFit Warm Up (No Measure) 1. Movement Prep/Activation 4 rounds (each) 30-sec Run 30-sec Row (Moderate) 5 Down Dog/Seal transitions 2. Workout Prep 1 set Partner 1: 30-second Run (workout pace) Partner 2: 30-second Row (workout pace) Switch and repeat Ron Stoppable (Time) Freedom (RX’d) Teams of 2 5 sets each P1 – 400m Run P2 – Max Meter Row *Switch when the partner finishes the run and continue alternating until both partners have completed 5 sets of Run and Row. Every 250m row is 5 seconds off your total time. – Example: 20:00 time + 5000m Row (5000➗ 250 = 20×5 =100 seconds (1:40) ) = 18:20 (Total Time) *Repeat from April 15th 2021 Independence Teams of 2 5 sets each P1 – 300m Run P2 – Max Meter Row Liberty Teams of 2 5 sets each P1 – 200m Run P2 – Max Meter Row...Read more

Bellhouse Crossfit – CrossFit Warm Up (No Measure) 1. Movement Prep/Activation 4 rounds (each) 30-sec Run 30-sec Row (Moderate) 5 Down Dog/Seal transitions 2. Workout Prep 1 set Partner 1: 30-second Run (workout pace) Partner 2: 30-second Row (workout pace) Switch and repeat Ron Stoppable (Time) Freedom (RX’d) Teams of 2 5 sets each P1 – 400m Run P2 – Max Meter Row *Switch when the partner finishes the run and continue alternating until both partners have completed 5 sets of Run and Row. Every 250m row is 5 seconds off your total time. – Example: 20:00 time + 5000m Row (5000➗ 250 = 20×5 =100 seconds (1:40) ) = 18:20 (Total Time) *Repeat from April 15th 2021 Independence Teams of 2 5 sets each P1 – 300m Run P2 – Max Meter Row Liberty Teams of 2 5 sets each P1 – 200m Run P2 – Max Meter Row...Read more

Bellhouse Crossfit – CrossFit Warm Up (No Measure) 1. Movement Prep/Activation 4 rounds (each) 30-sec Run 30-sec Row (Moderate) 5 Down Dog/Seal transitions 2. Workout Prep 1 set Partner 1: 30-second Run (workout pace) Partner 2: 30-second Row (workout pace) Switch and repeat Ron Stoppable (Time) Freedom (RX’d) Teams of 2 5 sets each P1 – 400m Run P2 – Max Meter Row *Switch when the partner finishes the run and continue alternating until both partners have completed 5 sets of Run and Row. Every 250m row is 5 seconds off your total time. – Example: 20:00 time + 5000m Row (5000➗ 250 = 20×5 =100 seconds (1:40) ) = 18:20 (Total Time) *Repeat from April 15th 2021 Independence Teams of 2 5 sets each P1 – 300m Run P2 – Max Meter Row Liberty Teams of 2 5 sets each P1 – 200m Run P2 – Max Meter Row...Read more

Bellhouse Crossfit – CrossFit See you tomorrow at 8:30!Read more

Bellhouse Crossfit – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 4 rounds (each) 30-sec Run 30-sec Row (Moderate) 5 Down Dog/Seal transitions 2. Workout Prep 1 set Partner 1: 30-second Run (workout pace) Partner 2: 30-second Row (workout pace) Switch and repeat Workout Ron Stoppable (Time) Freedom (RX’d) Teams of 2 5 sets each P1 – 400m Run P2 – Max Meter Row *Switch when the partner finishes the run and continue alternating until both partners have completed 5 sets of Run and Row. Every 250m row is 5 seconds off your total time. – Example: 20:00 time + 5000m Row (5000➗ 250 = 20×5 =100 seconds (1:40) ) = 18:20 (Total Time) *Repeat from April 15th 2021 Independence Teams of 2 5 sets each P1 – 300m Run P2 – Max Meter Row Liberty Teams of 2 5 sets each P1 – 200m Run P2 – Max...Read more