Bellhouse Crossfit – CrossFit

Back Squat (Heavy Set of 20

* Look To Beat Attempt From 6/28/24 )

“Balls & Strikes” (Calories)

On the 3:00 x 5 Rounds:

10 Wallballs

30 AbMat Sit-ups

10 Wallballs

Max Calorie Row

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Medicine Ball: (20/14)

* Score Lowest Round of Calories

KG | (9/6)

Warm-up

Grab Medballs

Pigeon (right)

Pigeon (left)

Childs pose

Downward + upward dogs

Bootstraps + reach overhead

Tall Plank hold

Tempo push ups

Alternating lunge + reach overhead

Hollow rocks

Air squats

Sit ups

MB deadlift

MB front squat

MB shoulder press

MB thruster

Wallballs

After Party

Gun Show

A) 8×8 Strict Dips (Rest 30 Seconds)

B) 100 Banded Biceps Curls

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* Finish All 3 Sets of (A) Before Advancing To (B)