Bell House Fitness – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation Tabata (20 seconds on/10 seconds rest) 4 sets (each) Row Russian Kettlebell Swings Up Downs 2. Workout Prep 2 sets: 5/4 Calorie Row 4 Kettlebell Swings (build in weight) Workout (Time) Smells like Teen Spirit Freedom (RX’d) 3 Rounds 30/24 Calorie Row 30 Kettlebell Swings (53/35) (KG conv: 24/16) Independence 3 Rounds 25/20 Calorie Row 30 Kettlebell Swings (35/26) (KG conv: 16/12) Liberty 3 Rounds 20/16 Calorie Row 20 Russian Kettlebell Swings (light) Target time: 8-10 minutes Time cap: 14 minutes Core (Checkmark) 4 sets: 30 Heel Taps (each side) 30 yd Isolateral DB Farmers Carry (left) 30 yd Isolateral DB Farmers Carry (right) *Rest 1:00 beteen sets Mobility (No Measure) 1 min foot smash w/ lacrosse ball (each side) 1 min Couch Stretch (each side) 1 min Hand Smash w/ lacrosse ball (each side) ()Read more

Bell House Fitness – CrossFit Warm-up Warm-up (No Measure) 1. Movement Prep/Activation Tabata (20 seconds on/10 seconds rest) 4 sets (each) Row Russian Kettlebell Swings Up Downs 2. Workout Prep 2 sets: 5/4 Calorie Row 4 Kettlebell Swings (build in weight) Workout Workout (Time) Smells like Teen Spirit Freedom (RX’d) 3 Rounds 30/24 Calorie Row 30 Kettlebell Swings (53/35) (KG conv: 24/16) Independence 3 Rounds 25/20 Calorie Row 30 Kettlebell Swings (35/26) (KG conv: 16/12) Liberty 3 Rounds 20/16 Calorie Row 20 Russian Kettlebell Swings (light) Target time: 8-10 minutes Time cap: 14 minutes Core Work Core (Checkmark) 4 sets: 30 Heel Taps (each side) 30 yd Isolateral DB Farmers Carry (left) 30 yd Isolateral DB Farmers Carry (right) *Rest 1:00 beteen sets Mobility Mobility (No Measure) 1 min foot smash w/ lacrosse ball (each side) 1 min Couch Stretch (each side) 1 min Hand Smash w/ lacrosse ball (each...Read more

Bell House Fitness – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation Crossover Symmetry or Banded 7’s + Hip Halo -into- 2 sets: 10 PVC Pass Throughs 5 Snatch Grip Push Press (PVC) 5 Overhead Squats (PVC) -into- 3 sets: (build in weight/ stay light) 2 Snatch Grip Push Press 1 Overhead Squat 2. Strength Prep 2 Snatch Push Press + 1 Overhead Squat: – Work up to a heavy in 10-12 minutes 3. Workout Prep 2 sets: 5/4 Calorie Air Bike 2 Burpee Box Jump Over Snatch Push Press + Overhead Squat 2 Snatch Push Press + 1 Overhead Squat: – Work up to a heavy complex in 10-12 minutes Workout (2 Rounds for reps) Livin’ on a Prayer Freedom (RX’d) 6:00 AMRAP 8/7 Calorie Air Bike 2-4-6-8. . . Burpees Box Jump Overs (24/20) -rest 4:00- 6:00 AMRAP 6 Burpees Box Jump Overs (24/20) 2-4-6-8. . . Calorie Air...Read more

Bell House Fitness – CrossFit Warm-up Warm-up (No Measure) 1. Movement Prep/Activation Crossover Symmetry or Banded 7’s + Hip Halo -into- 2 sets: 10 PVC Pass Throughs 5 Snatch Grip Push Press (PVC) 5 Overhead Squats (PVC) -into- 3 sets: (build in weight/ stay light) 2 Snatch Grip Push Press 1 Overhead Squat 2. Strength Prep 2 Snatch Push Press + 1 Overhead Squat: – Work up to a heavy in 10-12 minutes 3. Workout Prep 2 sets: 5/4 Calorie Air Bike 2 Burpee Box Jump Over Strength/Accessory Snatch Push Press + Overhead Squat 2 Snatch Push Press + 1 Overhead Squat: – Work up to a heavy complex in 10-12 minutes Snatch Push Press + Overhead Squat Snatch Push Press + Overhead Squat 1×3 2 Snatch Push Press + 1 Overhead Squat: – Work up to a heavy complex in 10-12 minutes Workout (2 Rounds for reps) Livin’ on...Read more

Bell House Fitness – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation 2 sets: 10 Banded Fire hydrants (each) 10 Banded Squats 20 Line Hops -into- 6:00 Amrap 1x50ft Shuttle Run 5 Deadlifts (empty bar) 5 Front Squats 10 Hollow Rocks 10 Roll and Reach 2. Strength Prep 5 sets x 3 Deadlifts @80% of 1RM * Complete a set on the 2 minutes * 3. Workout Prep 2 sets: 1x50ft Shuttle Run 2 Front Squats (build in weight) Deadlift Deadlift 5×3 5 sets x 3 Deadlifts @80% of 1RM * Complete a set on the 2 minutes * Workout (5 Rounds for time) Pour Some Sugar on Me Freedom (RX’d) 5 Sets (1 set every 2:30) 8x50ft Shuttle Runs 12 Front Squats (135/95) (KG conv: 61/43) * Each shutle run rep = 25ft down, 25ft back (50ft total) Independence 5 Sets (1 set every 2:30) 8x50ft Shuttle Runs 12 Front...Read more