Bell House Fitness – Home Gym Warm-up (No Measure) WARM-UP On a 5:00 clock: Jog – At the top of every minute complete 5 up-downs. 1 set: :30 hamstring stretch/side 12 walking-lunge steps :30 couch stretch/side 12 walking-lunge steps :30 calf stretch/side ACCESSORY EMOM 6: 10 alternating single-leg squats STRETCHING Accumulate: 2 sets: :30 standing quad stretch/side :30 quad foam roll/side Metcon (Time) EQUIPMENT For time: 400-m walking lunge BODYWEIGHT Same as Equipment Option ()Read more

Bell House Fitness – CrossFit Metcon (Time) RX For time: 30 pull-ups 200 double-unders 30 chest-to-bar pull-ups Mod 1 For time: 20 pull-ups 2:00 double-unders 20 pull-ups Mod 2 For time: 20 jumping pull-ups 200 single-unders 20 ring rowsSKILL WORK Post-workout: On an 8:00 clock: Every 2:00 x 4 sets 4 weighted pull-upsRead more

Bell House Fitness – LiftingRead more

Bell House Fitness – CrossFit Sumo Deadlift (5 sets for load: Sumo deadlifts 12-10-8-6-4) SKILL WORK Post-workout: 3 sets: 20 GHD hip extensions 20 GHD back extensionsRead more

Bell House Fitness – CrossFit Metcon (Time) RX For time: 42 GHD sit-ups 21 front squats (125/185 lb) 30 GHD sit-ups 15 front squats 18 GHD sit-ups 9 front squats Mod 1 For time: 21 GHD sit-ups 21 front squats (95/135 lb) 15 GHD sit-ups 15 front squats 9 GHD sit-ups 9 front squats Mod 2 For time: 21 sit-ups 21 front squats (55/75 lb) 15 sit-ups 15 front squats 9 sit-ups 9 front squatsRead more