Bell House Fitness – CrossFit

Metcon (Time)

RX

For time:

50 GHD hip extensions

20 kipping pull-ups

25 GHD hip extensions

20 kipping pull-ups

50 single-leg squats

20 kipping pull-ups

25 single-leg squats

20 kipping pull-ups

Mod 1

For time:

30 GHD hip extensions

15 kipping pull-ups

15 GHD hip extensions

15 kipping pull-ups

30 single-leg squats

15 kipping pull-ups

15 single-leg squats

15 kipping pull-ups

Mod 2

For time:

50 Superman arch-ups

20 ring rows

25 Superman arch-ups

20 ring rows

50 walking lunge steps

20 ring rows

25 walking lunge steps

20 ring rows
SKILL WORK

Post-workout:

5 sets each with a partner:

:40 GHD Superman hold

Max alternating single-leg V-ups

– P1 holds the GHD superman while P2 performs max alternating single-leg V-ups. Partners switch after :40.