Bell House Fitness – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 2:00 Machine -into- 8:00 AMRAP 2x50ft Shuttle Run 10 Alternating V-Ups 5 Wall Ball Squats 5 Wall Ball Push Press 5 Wall Balls 2. Workout Prep 1 set: 1x50ft Shuttle Run 5 Wall Balls 5 V-Ups Workout Bruce Wayne (Time) Freedom (RX’d) 25 Shuttle Runs (50ft) 50 Wall Balls (20/14) 50 V-Ups 50 Wall Balls (20/14) 25 Shuttle Runs (50ft) (KG conv: 9/6 WB) Independence 25 Shuttle Runs (50ft) 35 Wall Balls (20/14) 35 V-Ups 35 Wall Balls (20/14) 25 Shuttle Runs (50ft) (KG conv: 9/6 WB) Liberty 15 Shuttle Runs (50ft) 30 Wall Ball Thrusters (light) 30 Sit Ups 30 Wall Ball Thrusters (light) 15 Shuttle Runs (50ft) Target time: 12-14 minutes Time cap: 18 minutes Accessory/Core Core (Checkmark) 4 sets: 7 Alligator Rolls (each way) 20 Plank Kettlebell Pull Unders 30 yd Isolateral DB Farmers...Read more

Bell House Fitness – CrossFit Warm Up (No Measure) 1. Movement Prep/Activation 2 sets: 10 Banded Pull Aparts 10 Banded Pass-throughs -into- 8:00 AMRAP 5 Scap Pull Ups 5 Scap Push Ups 5 Bench Press (empty bar – build across sets) 5 Russian Kettlebell Swings (light) 2. Strength Prep 5 Bench Press x 5 sets @70% of Heavy Single (Week 1) * Complete a set on the 2 minutes * 3. Workout Prep 2 sets: 4 Kettlebell Swings (build in weight) 4 Push Ups Bench Press 5 Bench Press x 5 sets @70% of Heavy Single (Week 1) * Complete a set on the 2 minutes * Clint Barton (Time) Freedom (RX’d) 3 Rounds 30 Kettlebell Swings (53/35) 30 Push Ups (KG conv: 24/16 KB) Independence 3 rounds 30 Kettlebell Swings (35/25) 30 Push Ups (KG conv: 16/11 KB) Liberty 3 rounds 20 Russian Kettlebell Swings (light) 20 Bar Push...Read more

Bell House Fitness – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 2 sets: 10 Banded Pull Aparts 10 Banded Pass-throughs -into- 8:00 AMRAP 5 Scap Pull Ups 5 Scap Push Ups 5 Bench Press (empty bar – build across sets) 5 Russian Kettlebell Swings (light) 2. Strength Prep 5 Bench Press x 5 sets @70% of Heavy Single (Week 1) * Complete a set on the 2 minutes * 3. Workout Prep 2 sets: 4 Kettlebell Swings (build in weight) 4 Push Ups Strength/Accessory Bench Press 5 Bench Press x 5 sets @70% of Heavy Single (Week 1) * Complete a set on the 2 minutes * Workout Clint Barton (Time) Freedom (RX’d) 3 Rounds 30 Kettlebell Swings (53/35) 30 Push Ups (KG conv: 24/16 KB) Independence 3 rounds 30 Kettlebell Swings (35/25) 30 Push Ups (KG conv: 16/11 KB) Liberty 3 rounds 20 Russian Kettlebell Swings (light)...Read more

Bell House Fitness – CrossFit Warm Up (No Measure) 1. Movement Prep/Activation Tabata 6 sets each (20-seconds on/10-seconds off) Air Bike Jump Rope 5 Banded Back Squats (empty bar) 2. Strength Prep 5 Back Squat x 5 sets @70% of Heavy Single (Week 1) * Complete a set on the 2 minutes * 3. Workout Prep 1 set: 5/4 Calorie Air Bike 10 Double Unders Back Squat 5 Back Squat x 5 sets @70% of Heavy Single (Week 1) * Complete a set on the 2 minutes * Peter Parker (5 Rounds for time) Freedom (RX’d) Every 3:00 (5 sets) 12/10 Calorie Air Bike 60 Double Unders 12/10 Calorie Air Bike Independence Every 3:00 (5 sets) 10/8 Calorie Air Bike 50 Double Unders 10/8 Calorie Air Bike Liberty Every 3:00 (5 sets) 8/7 Calorie Air Bike 50 Single Unders 8/7 Calorie Air Bike Target time each set: 1:30-1:45 Time cap...Read more

Bell House Fitness – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Tabata 6 sets each (20-seconds on/10-seconds off) Air Bike Jump Rope 5 Banded Back Squats (empty bar) 2. Strength Prep 5 Back Squat x 5 sets @70% of Heavy Single (Week 1) * Complete a set on the 2 minutes * 3. Workout Prep 1 set: 5/4 Calorie Air Bike 10 Double Unders Strength/Accessory Back Squat 5 Back Squat x 5 sets @70% of Heavy Single (Week 1) * Complete a set on the 2 minutes * Workout Peter Parker (5 Rounds for time) Freedom (RX’d) Every 3:00 (5 sets) 12/10 Calorie Air Bike 60 Double Unders 12/10 Calorie Air Bike Independence Every 3:00 (5 sets) 10/8 Calorie Air Bike 50 Double Unders 10/8 Calorie Air Bike Liberty Every 3:00 (5 sets) 8/7 Calorie Air Bike 50 Single Unders 8/7 Calorie Air Bike Target time each set:...Read more