Bell House Fitness – CrossFit Metcon (Time) RX For time: 10 single-leg squats 20 double-unders 20 single-leg squats 40 double-unders 30 single-leg squats 60 double-unders 40 single-leg squats 80 double-unders 50 single-leg squats 100 double-unders Mod 1 For time: 10 single-leg squats to a box :30 double-unders 20 single-leg squats to a box :30 double-unders 30 single-leg squats to a box 1:00 double-unders 40 single-leg squats to a box 1:00 double-unders 50 single-leg squats to a box 1:00 double-unders Mod 2 For time: 10 air squats :30 single-unders 20 air squats :30 single-unders 30 air squats 1:00 single-unders 40 air squats 1:00 single-unders 50 air squats 1:00 single-undersSKILL WORK Pre-workout: EMOM 10: 1 back squat – Increase load across as many sets as possible.Read more

Bell House Fitness – Home Gym Warm-up (No Measure) WARM-UP 3 sets: 10 supermen 10 hollow rocks 10 low DB kb swings 3 sets: 5 DB kb swings 5 box jumps 10 jumping jacks ACCESSORY Pre-workout: EMOM 8: Min. 1 | Burpees Min. 2 | Rest STRETCHING Accumulate: 2:00 seated straddle stretch – Hold :40 on the left leg, right leg, and in the center Metcon (Time) EQUIPMENT 3 rounds for time: 15 DB kb swings (moderate weight) 20 box jumps 15 jumping jacks BODYWEIGHT 3 rounds for time: 15 toe touch + jumps 20 box jumps 15 jumping jacks ()Read more

Bell House Fitness – CrossFit Metcon (Time) RX 6 rounds for time: 5 hang power cleans (105/155 lb) 10 weighted lunges Then … Mod 1 6 rounds for time: 5 hang power cleans (75/115 lb) 10 weighted lunges Then … Mod 2 6 rounds for time: 5 hang power cleans (35/45 lb) 10 weighted lunges Then … Metcon (AMRAP – Reps) RX On a 4:00 clock for reps: Handstand walk Mod 1 On a 4:00 clock for reps: Wall walk Mod 2 On a 4:00 clock for distance: Bear crawlSKILL WORK Pre-workout: On a 7:00 clock: Build to a heavy 4-rep front-rack lungeRead more

Bell House Fitness – CrossFit Metcon (AMRAP – Rounds and Reps) RX AMRAP 12: 10 right-arm DB overhead squats (35/50 lb) 5 bar muscle-ups 10 left-arm DB overhead squats 15 toes-to-bars Mod 1 AMRAP 12: 10 right-arm DB overhead squats (20/35 lb) 5 pull-ups 10 left-arm DB overhead squats 15 toes-to-bars Mod 2 AMRAP 12: 10 right-arm DB overhead squats (10/20 lb) 5 jumping pull-ups 10 left-arm DB overhead squats 15 hanging knee raisesRead more

Bell House Fitness – CrossFit Front Squat (8 sets for load: 2 front squats) SKILL WORK Post-workout: 2 sets: 20 banded side-steps (moving right) 20 banded good mornings 20 banded side-steps (moving left) 10 single-leg glute bridges/legRead more