Bell House Fitness – CrossFit Metcon (Time) RX 5 Rounds For Time: 50-ft. Handstand Walk 150-ft. DB Front Rack Carry (50/35#) 200m Backward Run INTERMEDIATE 5 Rounds For Time: :30 Handstand Walk Attempts 150-ft. DB Front Rack Carry (50/35#) 200m Backward Run BEGINNER 5 Rounds For Time: 50-ft. Bear Crawl 150-ft. DB Front Rack Carry (20/10#) 100m Backward RunRead more

Bell House Fitness – CrossFit Metcon (Time) RX For Time: 15-12-9-6-3 Power Cleans (135/95#) Bar-Facing Burpees INTERMEDIATE For Time: 7-6-5-4-3 Power Cleans (135/95#) 15-12-9-6-3 Bar-Facing Burpees BEGINNER For Time: 15-12-9-6-3 Power Cleans (75/55#) Bar-Facing BurpeesRead more

Bell House Fitness – Home Gym Warm-up (No Measure) WARM-UP 5 Sets: 30 Single Unders (high knees in place) 10 Alternating Spiderman Stretch 5 Squat Therapy Squats 5 Burpee Broad Jumps ACCESSORY 3 Sets: 12 DB Split Squats / Leg 12 Single-Arm Ring Row / Arm If needed, substitute a weighted backpack for the DBs. STRETCHING Accumulate: 1:00 Pigeon Stretch / Side Metcon (AMRAP – Rounds and Reps) EQUIPMENT AMRAP 12: 5 DB Front Squats 10 DB Bent Over Rows 20 Double Unders BODYWEIGHT AMRAP 12: 5 Weighted Front Squats 10 Weighted Bent Over Rows 20 Lateral Line Hops ()Read more

Bell House Fitness – CrossFit Metcon (AMRAP – Rounds and Reps) RX AMRAP 12: 5 Front Squats (185/125#) 10 Chest-to-Bar Pull-ups 20 Double Unders INTERMEDIATE AMRAP 12: 5 Front Squats (135/95#) 10 Pull-ups 20 Double Unders BEGINNER AMRAP 12: 5 Front Squats (95/65#) 5 Single-Arm Ring Rows / Arm 20 Single UndersRead more

Bell House Fitness – Home Gym Warm-up (No Measure) WARM-UP Part A: 2 Sets: 10 Step-back Lunges / Leg 15 Arm Circles (Forward) 15 Arm Circles (Backward) 20 Double Knee Tucks in Plank Part B: 2 Sets: 10 Single Arm DB Swings / Arm 10 Single Arm DB Press / Arm If needed, substitute a backpack for the DBs. ACCESSORY Rest, stretch, and recover STRETCHING 2 Sets: :30 Foam Roll Lower Back :30 Foam Roll Lats / Side Metcon (Weight) EQUIPMENT Every 2:00 for 6 Sets: 4 DB Push Press 4 DB Push Jerks 4 DB Split Jerks BODYWEIGHT Every 2:00 for 6 Sets: 4 Weighted Push Press 4 Weighted Push Jerks 4 Weighted Split Jerks ()Read more