Bell House Fitness – CrossFit Metcon (No Measure) SKILL EMOM x 10 MINUTES MIN 1 – 2 Strict Toes to Bar + 3 Perfect Kip Swing + 4 Kipping Knees to Chest MIN 2 – :40 Smooth Single, Double or Triple Under Practice* *Goal here is to build confidence and not get riled up by tripping up. (No Measure) Crossfit Games Open 20.2 (Ages 16-54) (AMRAP – Reps) Complete as many rounds as possible in 20 minutes of: 4 dumbbell thrusters 6 toes-to-bars 24 double-unders 50-lb/35-lb dumbbellsRead more

Bell House Fitness – CrossFit Metcon (No Measure) WORKOUT 4 SETS FOR QUALITY 8 Tempo DB Sumo RDL (3131) (50/35)|(35/25) 24 Alt. Bent Over DB See-Saw Rows 48 DB Hollow Flutter Kicks 1:00 Superman Hold -1:00 Rest b/t Sets- FINISHER FOR QUALITY 21-15-9-15-21 Single DB Curls* DB Glute Bridges** *Hold both heads of a single DB, one head in each hand. **DB rests across the hips. (No Measure)Read more

Bell House Fitness – CrossFit Metcon (AMRAP – Reps) 4 SETS ON A 4:00 RUNNING CLOCK… 400m Run 20 Plate Ground to OH (45/35)|(35/25) Max Overhead Plate Walking Lunges in Remaining Time -No Additional Rest b/t Sets- (Score is Total Reps)Read more

Bell House Fitness – CrossFit Metcon (Time) FOR TIME 1000/800m Row or 60/40 Cal Bike 60 KBS (53/35)(35/25) 30 Power Cleans (155/105)|(115/75) 60 KBS 1000/800m Row or 60/40 Cal Bike (Score is Time)Read more

Bell House Fitness – CrossFit Thruster ON A 15:00 RUNNING CLOCK… Build to a Heavy 3-Rep Thruster* *Bar must move continuously for all 3 reps (Score is Weight) Fran (Time) 21-15-9 Thrusters, 95# / 65# Pull-upsRead more