Bell House Fitness – CrossFit Metcon (No Measure) WORKOUT 4 SETS FOR QUALITY 8 Tempo DB Sumo RDL (3131) (50/35)|(35/25) 24 Alt. Bent Over DB See-Saw Rows 48 DB Hollow Flutter Kicks 1:00 Superman Hold -1:00 Rest b/t Sets- FINISHER FOR QUALITY 21-15-9-15-21 Single DB Curls* DB Glute Bridges** *Hold both heads of a single DB, one head in each hand. **DB rests across the hips. (No Measure)Read more

Bell House Fitness – CrossFit Metcon (AMRAP – Reps) 4 SETS ON A 4:00 RUNNING CLOCK… 400m Run 20 Plate Ground to OH (45/35)|(35/25) Max Overhead Plate Walking Lunges in Remaining Time -No Additional Rest b/t Sets- (Score is Total Reps)Read more

Bell House Fitness – CrossFit Metcon (Time) FOR TIME 1000/800m Row or 60/40 Cal Bike 60 KBS (53/35)(35/25) 30 Power Cleans (155/105)|(115/75) 60 KBS 1000/800m Row or 60/40 Cal Bike (Score is Time)Read more

Bell House Fitness – CrossFit Thruster ON A 15:00 RUNNING CLOCK… Build to a Heavy 3-Rep Thruster* *Bar must move continuously for all 3 reps (Score is Weight) Fran (Time) 21-15-9 Thrusters, 95# / 65# Pull-upsRead more

Bell House Fitness – CrossFit Metcon (AMRAP – Rounds and Reps) Workout WARM-UP LINE DRILLS (25’ down w/ light jog back to the start) 200m Jog 25’ Walking Knee Hug 25’ Walking Figure-4 Stretch 25’ Quad Stretch 25’ Toy Soldier Kicks 25’ Butt Kickers 25’ High Knees 25’ Power Skip 200m Jog WORKOUT AMRAP x 25 MINUTES 800m Run(pole run) 50 Single DB Step-Ups (50/35)|(35/20)|(24/20)* 400m Run(2 laps) 25 Box Jumps (24/20) *Hold DB on Shoulder (Score is Rounds + Reps)Read more