Bellhouse Crossfit – CrossFit Front Squat (3 Sets:  1 Front Squat ‍ * Same Weight Across * Aim For 89% 1RM) “Backup Plan” (Time) For Time: 45 Front Squats (135/95) 45 Strict Pull-ups ‍ Directly Into…. ‍ 400 Meter Farmers Carry (50/35)’s ‍ * Partition Part 1 However AGE GROUP 13-15 & 55+ | (95/65), (35/20)’s Warm Up General Flow 0:30 Deep Squat Hold 0:30 Banded Front Rack Stretch (right) 0:30 Banded Front Rack Stretch (left) 0:20 Cossack Squats 0:20 Dive Bombers 5 Empty Bar Stiff Leg Deadlifts 5 Empty Bar Back Rack Elbow Rotations 5 Empty Bar Back Squats 5 Empty Bar Shoulder Press After Party Bulletproof Shoulders [PART 1] 3 Sets: 10 Dumbbell T-Y-I Complexes ‍ Rest 2 Minutes Between Sets ‍ [PART 2] 100 Banded Pull ApartsRead more

Bellhouse Crossfit – CrossFit “4 Real” (AMRAP – Rounds and Reps) 5 Rounds x AMRAP 4: 25/20 Calorie Echo Bike 20 Kettlebell Swings (53/35) Max 25ft Shuttle Runs ‍ Rest 4 Minutes Between Rounds SCORE: Total Shuttle Runs AGE GROUP 13-15 & 55+ | (35/26)Mod. 1: 20/14 Cal Bike (35/25) KBS Mod.2: 16/12 Cal Bike 15 KBS (35/25) Mod. 3: Max HSW Warm Up General Flow 3:00 Bike 0:30 Samson Stretch (right) 0:30 Samson Stretch (left) 0:30 Leg Swings (right) 0:30 Leg Swings (left) 0:30 Shuttle Runs KB progression After Party Rest 4 Minutes Between Rounds [Until 200/160 Calories]: 30 Seconds Machine 30 Seconds Rest ‍ * Your Choice Between Row or Echo BikeRead more

Bellhouse Crossfit – CrossFit “4 Real” (AMRAP – Rounds and Reps) 5 Rounds x AMRAP 4: 25/20 Calorie Echo Bike 20 Kettlebell Swings (53/35) Max 25ft Shuttle Runs ‍ Rest 4 Minutes Between Rounds SCORE: Total Shuttle Runs AGE GROUP 13-15 & 55+ | (35/26)Mod. 1: 20/14 Cal Bike (35/25) KBS Mod.2: 16/12 Cal Bike 15 KBS (35/25) Mod. 3: Max HSW Warm Up General Flow 3:00 Bike 0:30 Samson Stretch (right) 0:30 Samson Stretch (left) 0:30 Leg Swings (right) 0:30 Leg Swings (left) 0:30 Shuttle Runs KB progression After Party Rest 4 Minutes Between Rounds [Until 200/160 Calories]: 30 Seconds Machine 30 Seconds Rest ‍ * Your Choice Between Row or Echo BikeRead more

Bellhouse Crossfit – CrossFit “4 Real” (AMRAP – Rounds and Reps) 5 Rounds x AMRAP 4: 25/20 Calorie Echo Bike 20 Kettlebell Swings (53/35) Max 25ft Shuttle Runs ‍ Rest 4 Minutes Between Rounds SCORE: Total Shuttle Runs AGE GROUP 13-15 & 55+ | (35/26)Mod. 1: 20/14 Cal Bike (35/25) KBS Mod.2: 16/12 Cal Bike 15 KBS (35/25) Mod. 3: Max HSW Warm Up General Flow 3:00 Bike 0:30 Samson Stretch (right) 0:30 Samson Stretch (left) 0:30 Leg Swings (right) 0:30 Leg Swings (left) 0:30 Shuttle Runs KB progression After Party Rest 4 Minutes Between Rounds [Until 200/160 Calories]: 30 Seconds Machine 30 Seconds Rest ‍ * Your Choice Between Row or Echo BikeRead more

Bellhouse Crossfit – CrossFit “4 Real” (AMRAP – Rounds and Reps) 5 Rounds x AMRAP 4: 25/20 Calorie Echo Bike 20 Kettlebell Swings (53/35) Max 25ft Shuttle Runs ‍ Rest 4 Minutes Between Rounds SCORE: Total Shuttle Runs AGE GROUP 13-15 & 55+ | (35/26)Mod. 1: 20/14 Cal Bike (35/25) KBS Mod.2: 16/12 Cal Bike 15 KBS (35/25) Mod. 3: Max HSW Warm Up General Flow 3:00 Bike 0:30 Samson Stretch (right) 0:30 Samson Stretch (left) 0:30 Leg Swings (right) 0:30 Leg Swings (left) 0:30 Shuttle Runs KB progression After Party Rest 4 Minutes Between Rounds [Until 200/160 Calories]: 30 Seconds Machine 30 Seconds Rest ‍ * Your Choice Between Row or Echo BikeRead more