Bell House Fitness – CrossFit 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 of 5 Back Squats @75% of Heavy Single (Week 1) * Complete a set on the 2 min for 10 minutes. 3. Workout Prep 2 sets: 2 Lateral Burpee Over Dumbbells 10ft Single Dumbbell Lunge (build in weight) 5/4 Calorie Air Bike Back Squat 5 sets of 5 Back Squats @75% of Heavy Single (Week 1) * Complete a set on the 2 min for 10 minutes. Everything Bagel (Time) Freedom (RX’d) 5 Rounds 10 Lateral Burpee Over Dumbbell 50ft Single Dumbbell Walking Lunge (50/35) 20/16 Calorie Air Bike (KG conv: 22.5/15 DB) Independence 5 Rounds...Read more

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 of 5 Back Squats @75% of Heavy Single (Week 1) * Complete a set on the 2 min for 10 minutes. 3. Workout Prep 2 sets: 2 Lateral Burpee Over Dumbbells 10ft Single Dumbbell Lunge (build in weight) 5/4 Calorie Air Bike Strength/Accessory Back Squat 5 sets of 5 Back Squats @75% of Heavy Single (Week 1) * Complete a set on the 2 min for 10 minutes. Workout Everything Bagel (Time) Freedom (RX’d) 5 Rounds 10 Lateral Burpee Over Dumbbell 50ft Single Dumbbell Walking Lunge (50/35) 20/16 Calorie Air Bike (KG conv: 22.5/15 DB)...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 Single (Week 1) * Complete a set on the 2 min for 10 minutes. 3. Workout Prep 1 set 5/4 Calorie Row 5 Crossover Singles 4 Box Jump Overs Deadlift 5 sets of 5 Deadlifts @75% of Heavy Single (Week 1) * Complete a set on the 2 minutes * Plain Bagel (8 Rounds for time) Freedom (RX’d) 2 Rounds: At 0:00 45 Crossover Single Unders 15/12 Calorie Row At 2:00 15/12 Calorie Row 45 Crossover Single Unders At 4:00 15/12 Calorie Row 15 Box Jump Overs (24/20) At 6:00 15 Box Jump Overs (24/20)...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 Heavy Single (Week 1) * Complete a set on the 2 min for 10 minutes. 3. Workout Prep 1 set 5/4 Calorie Row 5 Crossover Singles 4 Box Jump Overs Deadlift 5 sets of 5 Deadlifts @75% of Heavy Single (Week 1) * Complete a set on the 2 minutes * Plain Bagel (8 Rounds for time) Freedom (RX’d) 2 Rounds: At 0:00 45 Crossover Single Unders 15/12 Calorie Row At 2:00 15/12 Calorie Row 45 Crossover Single Unders At 4:00 15/12 Calorie Row 15 Box Jump Overs (24/20) At 6:00 15 Box Jump Overs...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% of Heavy Single (Week 1) * Complete a set on the 2 min for 10 minutes. 3. Workout Prep 1 set 5/4 Calorie Row 5 Crossover Singles 4 Box Jump Overs Strength/Accessory Deadlift 5 sets of 5 Deadlifts @75% of Heavy Single (Week 1) * Complete a set on the 2 minutes * Workout Plain Bagel (8 Rounds for time) Freedom (RX’d) 2 Rounds: At 0:00 45 Crossover Single Unders 15/12 Calorie Row At 2:00 15/12 Calorie Row 45 Crossover Single Unders At 4:00 15/12 Calorie Row 15 Box Jump Overs (24/20) At 6:00 15...Read more