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

Bell House Fitness – CrossFit Metcon (Time) Blue Heron Park 9:00am Workout posted afterRead more

Bell House Fitness – CrossFit Metcon (Time) 4 Rounds: 30 Single Arm Dumbbell Swings (15 Each) 30′ Single Dumbbell Overhead Carry (Left) 30 Sit-ups 30′ Single Dumbbell Overhead Carry (Right)BELLHOUSE VIDEO: https://youtu.be/_DfhsIQUtQk WARMUP 2 rounds 30 Seconds each: Alternating Bird Dogs Shoulders Taps Glute Bridge Walkouts Flutter Kicks High Knee Run (In Place)Read more

Bell House Fitness – CrossFit Metcon (Time) For Time: 50 Single Arm Alternating Dumbbell Squat Cleans 100 Double Unders 50 Hand Release Push-ups 100 Double Unders 50 Single Arm Alternating Dumbbell Squat CleansDemo Video: https://www.youtube.com/watch?v=jnsdge21hMg&feature=emb_title WARMUP 5 Minutes For Quality 5 Push-up to Down Dog 10 Pausing Air Squats (2 Seconds in Bottom) 40 Single UndersRead more