Bell House Fitness – Home Gym Warm-up (No Measure) WARM-UP On a 5:00 clock: 10 jumping jacks 8 alternating elbow instep 6 Cossack squats 4 V-ups 2 dive bombers then … 2 sets: 5 DB rows 5 push-ups 10 sit-ups 10 squats Rest :30 between sets. ACCESSORY Pre-workout: AMRAP 3: Wall walks STRETCHING 3 sets: 10 ATY drills 10 wall slides Metcon (Time) EQUIPMENT Barbara 5 rounds, each for time, of: 10 DB rows 30 push-ups 40 sit-ups 50 squats Rest precisely 3 minutes between rounds. BODYWEIGHT Barbara 5 rounds, each for time, of: 10 weighted rows 30 push-ups 40 sit-ups 50 squats Rest precisely 3 minutes between rounds. ()Read more

Bell House Fitness – CrossFit Barbara (Time) Five Rounds for time: 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Squats *3-minute rest after each round*Mod 1. 5 rounds for time: 10 pull-ups 20 push-ups 30 sit-ups 40 squats – Rest 3:00 per round. Mod 2. 4 rounds for time: 10 ring rows 20 push-ups 30 sit-ups 40 squats – Rest 3:00 per round.Read more

Bell House Fitness – Home Gym Warm-up (No Measure) WARM-UP 3 sets: :30 knee-to-chest :30 torso twists :30 toe-touches :30 high knees :30 butt kickers ACCESSORY Pre-workout: 5 sets for load: 10 DB squats STRETCHING 2 sets: 1:00 banded hamstring stretch / side :30 seated torso twist / side :30 scorpion stretch hold / side Metcon (Time) EQUIPMENT 3 rounds for time: 75 double-unders 400-m run BODYWEIGHT 5 rounds for time of: Run 400 meters Rest 2:00 between rounds ()Read more

Bell House Fitness – CrossFit Metcon (Time) 3 rounds for time of: 500/400-m row 21 burpees 400-m run Mod 1. 3 rounds for time of: 500/400-m row 15 burpees 400-m run Mod 2. 3 rounds for time of: 300/200-m row 15 burpees 200-m runPre-workout: Build up to a 3-rep back squatRead more

Bell House Fitness – CrossFit Metcon (Time) Partner 1 round: 200 wall-ball shots (14/20 lb)(9/10 ft) 100 deadlifts (155/225 lb) – Split the reps as needed.Read more