Bell House Fitness – CrossFit

Metcon (AMRAP – Rounds and Reps)

RX

AMRAP 15:

10 wall-ball shots (14/20 lb) (9/10 ft)

10 toes-to-bar

10 box jumps (20/24 in)

Mod 1

AMRAP 15:

10 wall-ball shots (10/14 lb) (9/10 ft)

10 knees-to-chest

10 box jumps (20/24 in)

Mod 2

AMRAP 15:

10 wall-ball shots (6/10 lb) (9/10 ft)

10 hanging knee raises

10 box jumps (12/20 in)
SKILL WORK

Pre-workout:

With a partner:

Accumulate:

30 med-ball trunk rotational toss (tossing right)

30 med-ball trunk rotational toss (tossing left)

– Increase distance between partners as each partner is able.