Bell House Fitness – CrossFit Warm-up (No Measure) 6 Minutes For Quality 20 Single Unders 5 Push-up to Down Dog [Video](https://www.youtube.com/watch?v=hPhA5b-P34Y) 20 Single Unders 10 Slow Wall Squats [Video](http://youtu.be/pktIjwNiuYE) Metcon (Time) ZOOM CLASS 5:30pm 21-15-9: Dumbbell Power Cleans 50 Double Unders After Each Round Directly Into… 21-15-9: Dumbbell Front Squats 50 Double Unders After Each RoundIf only 1 DB 30-20-10 Single DB cleans https://youtu.be/JiodoFLKJWc Goblet Squats https://www.youtube.com/watch?v=bJWKhWkVmPA0 Demo Video: https://www.youtube.com/watch?v=8yHaPVmcHv4&feature=emb_title Metcon (Time) Extra Credit: For Time (5 Minute Cap): 100 Jumping Lunges On the Minute (Starting at 0:00): 5 Double Dumbbell ThrustersRead more

Bell House Fitness – CrossFit Metcon (Time) 5 Rounds: 400 Meter Run 20 Single Arm Dumbbell Swings (10ea) 9 Strict Pull-upsBellhouse Video: https://www.youtube.com/watch?v=rzqWiC-u8rE Warm up 6 Minutes For Quality 100 Meter Run 10 Single Dumbbell Romanian Deadlifts (5 Each Side) 20 Single Dumbbell Bent Over Rows (10 Each Side)Read more

Bell House Fitness – CrossFit Warm-up (No Measure) 3 Sets 30 Second Front Plank 20 Jumping Jacks 10 Glute Bridges [Video](http://youtu.be/M7PynZBxSR0) 5 Inchworm to Push-up [Video](https://youtu.be/Et0WRT6Q3sA) ## Single Dumbbell Warmup *Performed With Light Dumbbell:* 10 Goblet Squats [Video](https://www.youtube.com/watch?v=bJWKhWkVmPA0) 10 Romanian Deadlifts (Each Side) [Video](https://youtu.be/sSIw7kxBs8w) 10 Single Arm Russian Swings [Video](https://youtu.be/D1Cb5V77DkI) 10 Strict Press (Each Side) 10 Goblet Squats [Video](https://www.youtube.com/watch?v=bJWKhWkVmPA0) Metcon (Time) Zoom class 5:30!!! On the 5:00 x 2 Rounds: 21 Over-and-Back Dumbbell Hops 12 Thrusters 21 Over-and-Back Dumbbell Hops 9 Clean and Jerks 21 Over-and-Back Dumbbell Hops 6 Devil’s Press On the 5:00 x 2 Rounds: 21 Over-and-Back Dumbbell Hops 6 Devil’s Press 21 Over-and-Back Dumbbell Hops 9 Clean and Jerks 21 Over-and-Back Dumbbell Hops 12 ThrustersDemo Video: https://www.youtube.com/watch?v=JHt39rB10cE&feature=emb_title DECSCRIPTION * A new round starts every 5 minutes in this interval workout (0-5-10-15) * You’ll quickly work through the stations listed and rest with whatever time remains until the...Read more

Bell House Fitness – CrossFit Warm-up (No Measure) WARMUP 3 Sets 30 Seconds Single Unders 30 Seconds Active Samson 30 Seconds Push-up to Down Dog 30 Seconds Slow Air Squats Metcon (AMRAP – Rounds and Reps) AMRAP 15: 20 Single Dumbbell Alternating Power Snatches 40 Double Unders 20 Single Dumbbell Overhead Reverse Lunges 40 Double UndersBellHouse Video: https://youtu.be/HIej7e2Shx0Read more

Bell House Fitness – CrossFit Warm-up (No Measure) WARMUP ## 2 Rounds ### 30 Seconds Each Single Leg Glute Bridges (Each Side) [Video](https://www.youtube.com/watch?v=TQt2I73oL6Y) Straight Leg Sit-ups Glute Bridges [Video](https://youtu.be/iRImeYTD2jU) Front Plank Glute Bridge Walkouts [Video](https://youtu.be/gp4VBp8_WSY) Hollow Hold [Video](https://youtu.be/EJvFiNvuuXw) Air Squats V-ups [Video](https://youtu.be/x2aHxUQrljI) Metcon (No Measure) Tabata: Double Dumbbell Romanian Deadlifts Hollow Hold Glute Bridges V-ups Demo Video: https://www.youtube.com/watch?v=w8xDgrX2PRc&feature=emb_title ## DESCRIPTION * Working through “Tabata” intervals to finish out the week * These movements target our core and posterior chain * “Supple Sunday” workouts are designed with a focus on quality over speed * Tabata is 8 rounds of 20 seconds work + 10 seconds rest * With some rest built in, look to stay moving for as much of the 20 seconds as possible * We’ll complete all 8 rounds at one station before advancing to the next * There is no rest between stations beyond the final 10 seconds...Read more