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 Blake (Time) Freedom (RX’d) 21-15-9 Devil press (35s/25s) 42-30-18 Pull Ups Independence 21-15-9 Devil press (25s/15s) 30-24-18 Pull Ups Liberty 21-15-9 Dumbbell Clean and Jerks (light) 30-24-18 Rings Rows Target time: 7-9 minutes Time cap: 14 minutes Strength/Accessory Mayhem Mini-Pump – Glutes (Checkmark) 4 rounds: 8 Rear foot elevated DB Split Squat (each side) @ moderate weight 10 Single Leg DB Hip Thrust @ moderate weight *Rest 2 minutes b/t rounds Cooldown/Mobility Mobility (No Measure) 1 min tricep smash (each) 1 min overhead banded distraction (each) 1 min Barbell grip smash (each side) ()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 Air Bike (at workout pace) 1 Wall Walk Shoulder Press 4×10 Shoulder Press (build up to moderate weight) * Rest 60-90 seconds between sets “Honey, you’ve never looked better” (Time) Freedom (RX’d) For time: 50/40 Calorie Air Bike 15 Wall Walks 50/40 Calorie Air Bike Independence For time: 40/32 Calorie Air Bike 10 Wall Walks 40/32 Calorie Air Bike Liberty For time: 30/24 Calorie Air Bike 10 Wall Walks (half way) 30/24 Calorie Air Bike Target time: 8-10 minutes Time cap: 14 minutes Mobility (No Measure) 1 min Barbell Quad Smash (each side) 1 min...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 Calorie Air Bike (at workout pace) 1 Wall Walk Strength/Accessory Shoulder Press 4×10 Shoulder Press (build up to moderate weight) * Rest 60-90 seconds between sets Workout “Honey, you’ve never looked better” (Time) Freedom (RX’d) For time: 50/40 Calorie Air Bike 15 Wall Walks 50/40 Calorie Air Bike Independence For time: 40/32 Calorie Air Bike 10 Wall Walks 40/32 Calorie Air Bike Liberty For time: 30/24 Calorie Air Bike 10 Wall Walks (half way) 30/24 Calorie Air Bike Target time: 8-10 minutes Time cap: 14 minutes Cooldown/Mobility Mobility (No Measure) 1 min Barbell Quad Smash...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 have class and you dont” (AMRAP – Rounds and Reps) Freedom (RX’d) 14:00 AMRAP 14/11 Calorie Row 14 Deadlifts (155/105) 28 Crossovers Independence 14:00 AMRAP 12/10 Calorie Row 12 Deadlifts (135/95) 18 Crossovers (OR 36 Double Unders) Liberty 14:00 AMRAP 10/8 Calorie Row 10 Dumbbell Deadlifts (light) 28 Single Unders Target number of Rounds: 4.5+ Rounds Minimum number of Rounds before scaling: 3.5 Rounds Gymnastics: Core Conditioning (Day 1) (Checkmark) All Levels: Every 1:00 (8:00) Odd minute: 30 seconds of Hollow Rocks (OR Hollow Hold) Even minute: 30 seconds of Strict Hanging Knee Raises Mobility...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 have class and you dont” (AMRAP – Rounds and Reps) Freedom (RX’d) 14:00 AMRAP 14/11 Calorie Row 14 Deadlifts (155/105) 28 Crossovers Independence 14:00 AMRAP 12/10 Calorie Row 12 Deadlifts (135/95) 18 Crossovers (OR 36 Double Unders) Liberty 14:00 AMRAP 10/8 Calorie Row 10 Dumbbell Deadlifts (light) 28 Single Unders Target number of Rounds: 4.5+ Rounds Minimum number of Rounds before scaling: 3.5 Rounds Gymnastics: Core Conditioning (Day 1) (Checkmark) All Levels: Every 1:00 (8:00) Odd minute: 30 seconds of Hollow Rocks (OR Hollow Hold) Even minute: 30 seconds of Strict Hanging Knee Raises Mobility...Read more