Bellhouse Crossfit – CrossFit

“Let Loose”

5 Rounds:

30 Kettlebell Swings (53/35)

30 Hand Release Push-ups

24/18 Calorie Bike

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Rest 2 Minutes Between Rounds

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Time Cap: 35 Minutes

Mod. 1:

5 Rounds:

24 Kettlebell Swings (53/35)

24 Hand Release Push-ups

24/18 Calorie Bike

Mod. 2:

5 Rounds:

30 Kettlebell Swings (35/25)

30 Elevated Pushups or to an abmat

18/12 Calorie Bike

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Warm Up

0:30 bike

0:30 Alternating spiderman

0:30 Scorpions

0:30 Bodyweight goodmornings

0:30 bike

0:30 Tall plank

0:30 Downward dog

0:30 up down planks

0:30 bike

0:20 hand release push ups from knees

0:20 Tempo push ups

0:20 Hand release push ups

After Party

Aerobic Capacity

AMRAP 20

21 Calorie Row

150’ Heavy Farmers carry

9 Burpee box jump overs