Bell House Fitness – CrossFit Metcon (Time) Every 3 Minutes x 7 Rounds: 12 Alternating Dumbbell Power Snatches 6 Lateral Dumbbell Burpees 12 Alternating Dumbbell Reverse Lunges 6 Lateral Dumbbell BurpeesBellHouse Video: https://youtu.be/XHyv89eKzPU WARM-UP For Quality 60 Second Frog Hops 6 Inchworms 6 Alternating Dumbbell Snatches (light weight ) 6 Reverse Lunges- Each Side (light weight) 40 Second Push-ups 4 Inchworms 4 Alternating Dumbbell Snatches (light weight) 4 Reverse Lunges- Each Side (light weight) 20 Second Burpees 2 Inchworms 2 Alternating Dumbbell Snatches (workout weight) 2 Reverse Lunges – Each Side (workout weight)Read more

Bell House Fitness – CrossFit Metcon (Time) For Time: 20 Strict Pull-ups 400 Meter Run 40 Double Dumbbell Power Cleans 800 Meter Run 40 Double Dumbbell Push Jerks 400 Meter Run 20 Strict Pull-upsBELLHOUSE VIDEO: https://m.youtube.com/watch?v=1rTTcfDLm7Q WARM-UP 8 Minutes Straight 200m Run * 1 Minute Glute Bridges Video 200m Run * 1 Minute Single Leg Glute Bridges (30 Seconds Each Side) Video 200m Run* 1 Minute Glute Bridge Walkouts Video 200m Run* 1 Minute Active Dive Bombers Video *200m Run or 200m Run SubstituteRead more

Bell House Fitness – CrossFit Metcon (Time) *CrossFit Games Support Your Local Box Fundraiser * For Time: 100 Double Unders 21 Burpees 75 Double Unders 15 Burpees 50 Double Unders 9 Burpees 15 Min. Time CapBellhouse Video: https://www.youtube.com/watch?v=ljj9K3unSdI Warm up: 25 Singles 1:00 Active Spidermans Then… 2 Rounds: 25 Double unders 8 Burpees (1st round slower 2nd round faster)Read more

Bell House Fitness – CrossFit Metcon (No Measure) 3 Rounds, Not for Time: 50 4-Count Flutter Kicks 40 Single Arm Bent Over Rows (20 each) 30 Weighted Glute Bridges 20 Weighted Sit-Ups *Using Dumbbell or Odd-ObjectMOVEMENT VIDEO Dumbbell Flutter Kicks https://www.youtube.com/watch?v=pluKMforQr4&feature=youtu.be Warm-up (No Measure) Upper Body Mobility Wrist Stretches: 30 Seconds Each Direction https://www.youtube.com/watch?v=-L-8YRim2nw&feature=youtu.be Pec Stretch on Wall : 1-2 Minutes Each Side https://www.youtube.com/watch?v=_Fo1Jva3tGc Puppy Pose: 2 Minute Hold https://www.youtube.com/watch?v=GJmSVwsnQaI&feature=youtu.be Lower Body Mobility Spiderman Hold: 3 Minutes Each Side https://www.youtube.com/watch?v=bsOCVF96r10&feature=youtu.be Happy Baby: 2 Minute Hold https://www.youtube.com/watch?v=UcEe1KLTTrs&feature=youtu.be Plantar Stretch: 2-3 Minute Hold https://www.youtube.com/watch?v=6DnWDFOL1iY&feature=youtu.be Butterfly Stretch: 2 Minute Hold https://www.youtube.com/watch?v=mdYNs0nV5-8&feature=youtu.be Squat Hold: 3 Minutes https://www.youtube.com/watch?v=OGX6HruOy0s&feature=youtu.beRead more

Bell House Fitness – CrossFit Metcon (AMRAP – Rounds and Reps) AMRAP 18: 10 Strict Toes to Bar 20 Alternating Dumbbell Power Snatches 60 Double-UndersSTIMULUS Using a single dumbbell in this longer AMRAP workout Pick a weight that you can complete the snatches with 1 break MAX each round For the strict toes to bar choose a number and height for feet that allows you to stay as strict as possible Aim to complete the double unders in 1-2 sets FInd a moderate pace through the whole workout that allows you to attack the strict toes to bar with precise quality Let’s use a break-up strategy on the strict toes to bar that maintains technical movement patterns throughout this 18 minute workout Sub for Toes to Bar: Toe Raises https://www.youtube.com/watch?v=Q7T1s_CQ8TM&feature=youtu.be WARM-UP 50 Single Unders 50 Double Unders 3 Rounds: 30 Seconds Samson Stretch 15 Glute Bridges 30 Seconds Cossack Squats...Read more