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

Bell House Fitness – CrossFit Metcon (Time) For Time: 400 Meter Run 9-12-15: Double Dumbbell Deadlifts Lateral Dumbbell Burpees 800 Meter Run 15-12-9: Double Dumbbell Deadlifts Lateral Dumbbell Burpees 400 Meter RunBELLHOUSE VIDEO: https://youtu.be/QmuoFGKNmF8 WARMUP 30 Seconds Active Spidermans [Video](https://youtu.be/tGxCop_0yRQ) 30 Seconds Shuttle Runs 30 Seconds Mountain Climbers [Video](https://youtu.be/834tNnoe53A) 30 Seconds Shuttle Runs 30 Seconds Frog Hops [Video](https://www.youtube.com/watch?v=VoIEWe3UfCY) 30 Seconds Shuttle Runs 30 Seconds Push-up to Down Dog [Video](https://www.youtube.com/watch?v=hPhA5b-P34Y) 30 Seconds Shuttle Runs 30 Seconds Air Squats 30 Seconds Shuttle Runs 30 Seconds Slow BurpeesRead more

Bell House Fitness – CrossFit Metcon (5 Rounds for reps) 5 Rounds x AMRAP 3: 60 Double Unders 20 Jumping Lunges Max Rounds of Dumbbell “Macho Man” (50’s/35’s) Rest 1 Minute Between Rounds DEMO VIDEO: https://www.youtube.com/watch?time_continue=4&v=OoPoubDG1hY&feature=emb_titleBellhouse Zoom Class @ 5:30pm!!! Link posted on our GroupMe @ 5:00 1 Round of Double Dumbbell “Macho Man”: 3 Power Cleans 3 Front Squats 3 Shoulder to Overhead Single Dumbbell “Macho Man” (3 Reps Each Side) WARMUP 3 Sets 30 Seconds Single Unders 30 Seconds Active Samson [Video](https://youtu.be/jGVMgxjPORo) 30 Seconds Slow Air Squats Dumbbell Warmup *Each Side With Light Weight:* 10 Deadlifts (Outside of Legs) 10 Hang Clean + Strict Press 10 Front Squats 10 Step Back LungesRead more

Bell House Fitness – CrossFit Metcon (Time) 21-15-9: Double Dumbbell Thrusters Strict Pull-ups BELLHOUSE VIDEO: https://youtu.be/Fiu9gFOCyT8 WARMUP 5-4-3-2-1: Inchworm to Push-ups [Video](https://youtu.be/Et0WRT6Q3sA) *After Each Set:* 30 Second Hollow Hold [Video](https://youtu.be/EJvFiNvuuXw) 30 Seconds Over and Back Dumbbell Hops [Video](https://youtu.be/N9wJ3p1o69I) 30 Seconds Goblet Squats (Light Weight) [Video](https://www.youtube.com/watch?v=bJWKhWkVmPA0) DOUBLE DUMBBELL THRUSTERS * In a perfect world, we’re using weights that allow you to complete each round of thrusters within 2-3 sets * Understanding that everyone has different weights available at home, you can increase or decrease reps based on your loading * **Heavier Weight Option:** 15-12-9 or 12-9-6 * **Lighter Weight Option:** 30-20-10 or 27-21-15 * See “modifications” section for more options ## STRICT PULL-UPS * If you have 10+ unbroken strict pull-ups when fresh, let’s try this workout as written * If you’re not quite there, consider reducing reps or completing another variation listed in “modifications” # MODIFICATIONS ## DOUBLE DUMBBELL THRUSTERS...Read more

Bell House Fitness – CrossFit Metcon (AMRAP – Rounds and Reps) AMRAP 15: 9 Single Dumbbell Strict Presses (Each) 15 Single Dumbbell Weighted Sit-ups 21 Single Dumbbell Bent Over Rows (Each) 1 Minute Wall SitDemo Video: https://www.youtube.com/watch?time_continue=30&v=VN11HVyVOts&feature=emb_title WARMUP 3 Rounds 30 Second Front Plank 30 Second Wall Sit 30 Second Arch Hold 6 Inchworm to Push-upsRead more