Bell House Fitness – CrossFit Metcon (Time) RX For time: 400-m run Rest 1:00 800-m run Rest 2:00 1,200-m run Rest 3:00 1,600-m run Mod 1 Same as Rx’d Mod 2 For time: 200-m run Rest 1:00 400-m run Rest 2:00 600-m run Rest 3:00 800-m runRead more

Bell House Fitness – CrossFit Metcon (AMRAP – Reps) RX 5 x 2:00 rounds: 20 DB box step-ups (35/50 lb) (16/20 in) Max reps of DB push presses – Rest 2:00 between rounds Mod 1 5 x 2:00 rounds: 20 DB box step-ups (20/35 lb) (16/20 in) Max reps of DB push presses – Rest 2:00 between rounds Mod 2 5 x 2:00 rounds: 20 DB box step-ups (16/20 in) Max reps of DB push presses (10/20 lb) – Rest 2:00 between roundsSKILL WORK 4 sets for reps: :20 plate hops (45/25 lb) – Rest :40 – Focus on fast feet and getting as many reps as possible.Read more

Bell House Fitness – CrossFit Metcon (Time) RX For time: 3,000/2,100-m bike 75 KB swings (32/24 kg) 1,000/800-m row 60 wall-ball shots (20/14 lb) 800-m run 45 pull-ups Mod 1 For time: 3,000/2,100-m bike 50 KB swings (24/16 kg) 1,000/800-m row 40 wall-ball shots (20/14 lb) 800-m run 30 pull-ups Mod 2 For time: 2,000/1,600-m bike 40 KB swings (16/12 kg) 750/600-m row 30 wall-ball shots (10/6 lb) 400-m run 20 pull-upsRead more

Bell House Fitness – Knee Ability M,W,F Knee Ability Zero (No Measure) ROKP Walk Backwards for 10min. may add a light sled or 10min. reverse bike 25 Tib Raises, 25 Calf Raises 25 Tib Raises, 25 KOT Calf Raises 25 PAIN-FREE Patrick steps 5x5ea leg KOT Splits squat 60 Elephant walk :60 L-Sit 1:30 Couch Stretch on each sideRead more

Bell House Fitness – CrossFit Metcon (Time) RX 5 rounds for time: 1:00 handstand hold 21 toes-to-bars Mod 1 5 rounds for time: 1:00 handstand hold 21 knees-to-armpits Mod 2 5 rounds for time: 1:00 plank hold 21 sit-upsSKILL WORK Pre-workout: EMOM 5: 1-5 wall walksRead more