Bellhouse Crossfit – CrossFit

“Hold It Together” (Time)

For Time:

150/120 Calorie Row

90 Pull-ups

60 Dumbbell Box Step-ups (20″)

‍

Dumbbells: (50/35)’s

‍

* Partition However You’d Like

‍

Time Cap: 35 Minutes

‍

KG | (22.5/15)
Mod. 1:

150/120 Calorie Row

60 Pull-ups

60 Dumbbell Box Step-ups (20″)

Dumbbells: (35/25)’s

Mod. 2:

120/90 Cal Row

90 Ring Rows

60 Box step ups

Warm Up

1:00 row

0:20 arm swings

0:20 arm wraps

0:20 truck twists

0:40 row

0:20 spiderman

0:20 scorpions

0:20 downward + upward dogs

0:20 row

0:20 alternating reverse lunges

0:20 sit ups

0:20 push ups

After Party

Lethal Legs

8 Rounds:

:20 Front Squats (#45/#35)

:10 Rest

Directly Into…

8 Sets:

:20 Wall Sit

:10 Rest