Bell House Fitness – CrossFit Metcon (Weight) 10 sets for load: 2 back squatsSKILL WORK Pre-workout: On a 6:00 clock: Build up to a max-height box jumpRead 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 (AMRAP – Reps) RX 4 rounds for reps: 3:00-cal. row 1:00 muscle-ups Mod 1 4 rounds for reps: 3:00-cal. row 1:00 pull-ups Mod 2 4 rounds for reps: 3:00-cal. row 1:00 ring rowsSKILL WORK Post-workout: 5 sets for load: 5 strict weighted pull-upsRead more

Bell House Fitness – CrossFit Metcon (Time) RX For time: 100 double-unders 21 front squats (115/75 lb) 21 push presses (115/75 lb) 100 double-unders 15 front squats 15 push presses 100 double-unders 9 front squats 9 push presses Mod 1 For time: 1:00 double-unders 21 front squats (95/65 lb) 21 push presses (95/65 lb) 1:00 double-unders 15 front squats 15 push presses 1:00 double-unders 9 front squats 9 push presses Mod 2 For time: 100 single-unders 21 front squats (45/35 lb) 21 push presses (45/35 lb) 100 single-unders 15 front squats 15 push presses 100 single-unders 9 front squats 9 push pressesSKILL WORK Post-workout: On a 5:00 clock: Build up to a 1-rep clean and jerkRead 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