Bellhouse Crossfit – CrossFit “4 Real” (AMRAP – Rounds and Reps) 5 Rounds x AMRAP 4: 25/20 Calorie Echo Bike 20 Kettlebell Swings (53/35) Max 25ft Shuttle Runs ‍ Rest 4 Minutes Between Rounds SCORE: Total Shuttle Runs AGE GROUP 13-15 & 55+ | (35/26)Mod. 1: 20/14 Cal Bike (35/25) KBS Mod.2: 16/12 Cal Bike 15 KBS (35/25) Mod. 3: Max HSW Warm Up General Flow 3:00 Bike 0:30 Samson Stretch (right) 0:30 Samson Stretch (left) 0:30 Leg Swings (right) 0:30 Leg Swings (left) 0:30 Shuttle Runs KB progression After Party Rest 4 Minutes Between Rounds [Until 200/160 Calories]: 30 Seconds Machine 30 Seconds Rest ‍ * Your Choice Between Row or Echo BikeRead more

Bellhouse Crossfit – CrossFit “4 Real” (AMRAP – Rounds and Reps) 5 Rounds x AMRAP 4: 25/20 Calorie Echo Bike 20 Kettlebell Swings (53/35) Max 25ft Shuttle Runs ‍ Rest 4 Minutes Between Rounds SCORE: Total Shuttle Runs AGE GROUP 13-15 & 55+ | (35/26)Mod. 1: 20/14 Cal Bike (35/25) KBS Mod.2: 16/12 Cal Bike 15 KBS (35/25) Mod. 3: Max HSW Warm Up General Flow 3:00 Bike 0:30 Samson Stretch (right) 0:30 Samson Stretch (left) 0:30 Leg Swings (right) 0:30 Leg Swings (left) 0:30 Shuttle Runs KB progression After Party Rest 4 Minutes Between Rounds [Until 200/160 Calories]: 30 Seconds Machine 30 Seconds Rest ‍ * Your Choice Between Row or Echo BikeRead more

Bellhouse Crossfit – CrossFit “4 Real” (AMRAP – Rounds and Reps) 5 Rounds x AMRAP 4: 25/20 Calorie Echo Bike 20 Kettlebell Swings (53/35) Max 25ft Shuttle Runs ‍ Rest 4 Minutes Between Rounds SCORE: Total Shuttle Runs AGE GROUP 13-15 & 55+ | (35/26)Mod. 1: 20/14 Cal Bike (35/25) KBS Mod.2: 16/12 Cal Bike 15 KBS (35/25) Mod. 3: Max HSW Warm Up General Flow 3:00 Bike 0:30 Samson Stretch (right) 0:30 Samson Stretch (left) 0:30 Leg Swings (right) 0:30 Leg Swings (left) 0:30 Shuttle Runs KB progression After Party Rest 4 Minutes Between Rounds [Until 200/160 Calories]: 30 Seconds Machine 30 Seconds Rest ‍ * Your Choice Between Row or Echo BikeRead more

Bellhouse Crossfit – CrossFit “4 Real” (AMRAP – Rounds and Reps) 5 Rounds x AMRAP 4: 25/20 Calorie Echo Bike 20 Kettlebell Swings (53/35) Max 25ft Shuttle Runs ‍ Rest 4 Minutes Between Rounds SCORE: Total Shuttle Runs AGE GROUP 13-15 & 55+ | (35/26)Mod. 1: 20/14 Cal Bike (35/25) KBS Mod.2: 16/12 Cal Bike 15 KBS (35/25) Mod. 3: Max HSW Warm Up General Flow 3:00 Bike 0:30 Samson Stretch (right) 0:30 Samson Stretch (left) 0:30 Leg Swings (right) 0:30 Leg Swings (left) 0:30 Shuttle Runs KB progression After Party Rest 4 Minutes Between Rounds [Until 200/160 Calories]: 30 Seconds Machine 30 Seconds Rest ‍ * Your Choice Between Row or Echo BikeRead more

Bellhouse Crossfit – CrossFit “4 Real” (AMRAP – Rounds and Reps) 5 Rounds x AMRAP 4: 25/20 Calorie Echo Bike 20 Kettlebell Swings (53/35) Max 25ft Shuttle Runs ‍ Rest 4 Minutes Between Rounds SCORE: Total Shuttle Runs AGE GROUP 13-15 & 55+ | (35/26)Mod. 1: 20/14 Cal Bike (35/25) KBS Mod.2: 16/12 Cal Bike 15 KBS (35/25) Mod. 3: Max HSW Warm Up General Flow 3:00 Bike 0:30 Samson Stretch (right) 0:30 Samson Stretch (left) 0:30 Leg Swings (right) 0:30 Leg Swings (left) 0:30 Shuttle Runs KB progression After Party Rest 4 Minutes Between Rounds [Until 200/160 Calories]: 30 Seconds Machine 30 Seconds Rest ‍ * Your Choice Between Row or Echo BikeRead more