Bell House Fitness – CrossFit

Metcon (Time)

3 Rounds:

10 Strict Pull-ups

20 Push-ups

30 Sit-ups

40 Jumping Lunges

30 Sit-ups

20 Push-ups

10 Strict Pull-ups

Rest 3 Minutes Between Rounds
# WARMUP

## 1 Minute Each

Spiderman + Reach

Active Samson

push-up to Down Dog

## 1 Minute Each

Front Plank on Hands

Side Plank :30 each

Hollow Hold

## 1 Round

3 Strict Pull-ups

6 Push-ups

12 AbMat Sit-ups

24 Step Back Lunges

Metcon (AMRAP – Reps)

Tabata Dumbbell Front Squats

8 Rounds:

20 Second Work

10 Seconds Rest