Bellhouse Crossfit – CrossFit

Back Squat (Heavy Set of 20)

“Pandora’s Box” (Time)

For Time:

60 Burpee Box Jumps (24″/20″)

‍

Every 2 Minutes [Starting at 0:00]:

250/225 Meter Row

‍

Time Cap: 18 Minutes
Mod. 1: 150/100m Row

Mod. 2:

50 Burpee Box Step ups (20″)

(150/100m)Row

Warm-up

Arm swings

Arm wraps

Trunk twists

Quad pulls

Knuckle draggers

Standing figure 4

Bootstraps

Duck walk

Box step ups

Quick ups

Box step downs

Push ups

After Party

“Bulletproof Shoulders”

100 Banded Pull Aparts

100 Banded Face Pulls

100 Banded Strict Press