Bellhouse Crossfit – CrossFit

Bench Press (Heavy Set of 20 )

“Spin Move” (Time)

5 Rounds For Time:

50 Double Unders

25-20-15-10-5 Dumbbell Snatch (50/35)

15/12 Calorie Row

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Time Cap: 18 Minutes

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KG | (22.5/15)
Mod. 1:

30 dubs

25-20-15-10-5 Dumbbell Snatch (50/35)

12/9 Calorie Row

Mod. 2:

50 singles

25-20-15-10-5 Dumbbell Snatch (35/25)

9/7 Calorie Row

Warm Up

Grab DB + jump rope

Row

Spiderman

Downward dog + foot pedal

Push ups from knees

Row

Scorpions

Tempo push ups

Single unders

Row

DB crush grip floor press

Single-Single – double

Row

Single arm DB floor press (right)

Single arm DB Floor press (left)

Double unders

After Party

Killer Core

3-5 Sets For Quality:

10 Weighted Sit-ups

20 V-Ups

40 Second Banded Front Plank