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

Bell House Fitness – CrossFit Metcon (Time) FOR TIME 50-40-30-20-10 Double Unders 2-4-6-8-10 Bar Muscle-Ups 50-40-30-20-10 Sit-Ups (Score is Time)Read more

Bell House Fitness – CrossFit Metcon (AMRAP – Rounds and Reps) AMRAP x 5 MINUTES 20 Russian KBS (70/53)|(53/35) 20/15 Cal Row -Rest 1:30- AMRAP x 4 MINUTES 16 Russian KBS (70/53)|(53/35) 16/12 Cal Row -Rest 1:00- AMRAP x 3 MINUTES 12 Russian KBS (70/53)|(53/35) 12/10 Cal Row -Rest :30- AMRAP x 2 MINUTES 8 Russian KBS (70/53)|(53/35) 8/6 Cal Row (Score is Rounds + Reps) Bench Press 5×5 Bench Press* *Weight stays moderate-heavy across all sets. (Score is Weight)Read more

Bell House Fitness – CrossFit Diane (Time) 21-15-9 Deadlifts, 225# / 155# Handstand Push-upsRead more

Bell House Fitness – CrossFit Metcon (No Measure) 4 SETS FOR QUALITY :20 Hollow Body Bar Hang 3 Strict Hollow Body Pull-Ups 5 Tempo Front Squats (3131) -Short Walking Rest b/t Sets- (No Measure) Metcon (AMRAP – Rounds and Reps) AMRAP x 12 MINUTES 4 Strict Pull-Ups 8 Front Squat (135/95)|(95/65) 12 Hand Release Push-Ups (Score is Rounds + Reps)Read more