Bellhouse Crossfit – CrossFit

Front Squat (Max Repetitions of Front Squats @ 90%
* To Technical Failure

* Add 10# To Each Set From Last Attempt (4/26/24))

“The Swing of Things” (Time)

For Time:

42 Kettlebell Swings

37/30 Calorie Bike

120 Double Unders

30 Kettlebell Swings

25/20 Calorie Bike

80 Double Unders

18 Kettlebell Swings

15/12 Calorie Bike

40 Double Unders

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Kettlebell: (53/35)

‍

Time Cap: 18 Minutes
Mod. 1:

(35/25)KB

(31/25)(20/15)(12/9) Bike Cals

80,40,20 Dubs

Mod. 2:

Light KB

(25/20)(15/12)(12/9) Bike Cals

120,80,40 Singles

Warm Up

1:00 Bike

0:20 Knee pulls

0:20 Knuckle draggers

0:20 Scorpions

0:20 Downward dog + foot pedal

0:20 Glute bridges

0:20 body weight Goodmornings

0:20 Line hops

0:20 Air squats

0:20 line hops

0:20 cossak squats

1:00 Bike

After Party

Posterior Pump

For Quality:

100 Banded Glute Bridges

100 Box Hamstring Curls