Bellhouse Crossfit – CrossFit

Deadlift (Heavy Set of 20.
* Look To Beat Attempt From 6/26/24 )

“Wing-Ding” (AMRAP – Rounds and Reps)

AMRAP 15:

50 Kettlebell Swings

50 Box Jumps (24″/20″)

50 Goblet Squats

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On the Minute [Starting at 0:00]:

5 Toes to Bar

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Kettlebell: (53/35)

KG | (24/15)
Mod. 1:

40 Kettlebell Swings (53/35)

40 Box Jumps (24″/20″)

40 Goblet Squats (53/35)

On the Minute [Starting at 0:00]:

3 Toes to Bar

Mod. 2:

40 Kettlebell Swings (35/25)

40 Box Jumps (Height you can keep moving)

40 Goblet Squats (35/25)

On the Minute [Starting at 0:00]:

5 knee Raises

Warm-up

0:20 each

Box step ups

Boot straps

Downward dog + foot pedal

Alternating worlds greatest

Box step downs (right)

Box step downs (left)

Bottom of squat hold

Scorpions

Tuck jumps

Body Weight goodmornings

Glute bridge

Box jumps

CT Barbell Flow

Goodmornings

Back squat

Elbow rotations

Press & reach

Stiff leg deadlifts

Front squats

After Party

Posterior Pump

3-4 Sets For Quality:

8 Barbell Hip Thrusts

16 Double Dumbbell Romanian Deadlifts