Bell House Fitness – CrossFit Warm-up (No Measure) WARMUP 3 Sets 30 Seconds Single Unders 30 Seconds Active Samson 30 Seconds Push-up to Down Dog 30 Seconds Slow Air Squats Metcon (AMRAP – Rounds and Reps) AMRAP 15: 20 Single Dumbbell Alternating Power Snatches 40 Double Unders 20 Single Dumbbell Overhead Reverse Lunges 40 Double UndersBellHouse Video: https://youtu.be/HIej7e2Shx0Read more

Bell House Fitness – CrossFit Warm-up (No Measure) WARMUP ## 2 Rounds ### 30 Seconds Each Single Leg Glute Bridges (Each Side) [Video](https://www.youtube.com/watch?v=TQt2I73oL6Y) Straight Leg Sit-ups Glute Bridges [Video](https://youtu.be/iRImeYTD2jU) Front Plank Glute Bridge Walkouts [Video](https://youtu.be/gp4VBp8_WSY) Hollow Hold [Video](https://youtu.be/EJvFiNvuuXw) Air Squats V-ups [Video](https://youtu.be/x2aHxUQrljI) Metcon (No Measure) Tabata: Double Dumbbell Romanian Deadlifts Hollow Hold Glute Bridges V-ups Demo Video: https://www.youtube.com/watch?v=w8xDgrX2PRc&feature=emb_title ## DESCRIPTION * Working through “Tabata” intervals to finish out the week * These movements target our core and posterior chain * “Supple Sunday” workouts are designed with a focus on quality over speed * Tabata is 8 rounds of 20 seconds work + 10 seconds rest * With some rest built in, look to stay moving for as much of the 20 seconds as possible * We’ll complete all 8 rounds at one station before advancing to the next * There is no rest between stations beyond the final 10 seconds...Read more

Bell House Fitness – CrossFit Metcon (AMRAP – Reps) #IRunWithMaud AMRAP 25: 2.23 Mile Run Max Reverse lunges (Wear Vest, Ruck, or Backback if you have it) A run to Honor the memory of Ahmaud who was killed in a awful hate crime on Feb. 23rd. Unfortunately there is a lot hate, injustice, and racism in this world. Let us be the people that shines a light in our community and shows love to this world. Our God loves everyone regardless of skin Color and so should we.Read more

Bell House Fitness – CrossFit Warm-up (No Measure) WARMUP 2 Rounds 5 Inchworm to Push up 5 Pausing Air Squats (3sec at bottom) 5 Scapular Pull ups or light bent over row Metcon (AMRAP – Rounds and Reps) “Cindy” AMRAP 20: 5 Pull ups 10 Push ups 15 Air Squats *(First 10 min with vest or back pack.)Bellhouse Video: https://m.youtube.com/watch?v=oj2a47-b720 Sub for Pull ups: 10 bent over RowRead more

Bell House Fitness – CrossFit Warm-up (No Measure) # WARMUP ## 8 Rounds 20 Seconds Spiderman + Reach [Video](https://youtu.be/tGxCop_0yRQ) 10 Seconds Mountain Climbers [Video](https://youtu.be/834tNnoe53A) ## 8 Rounds 20 Seconds Single Unders 10 Seconds Air Squats Metcon (AMRAP – Rounds and Reps) ZOOM CLASS 5:30pm!! Repeat WOD from 2.04.20 AMRAP 12: 10 Burpees 25 Double Unders Rest 3 min. then next AMRAP Metcon (AMRAP – Reps) AMRAP 6: Max Single Dumbbell Strict Presses On the Minute: 10 Sit-UpsRead more