Bellhouse Crossfit – CrossFit

Sumo Deadlift (Heavy set of 20)

“Intentional Walk” (Time)

5 Rounds:

100 Meter Run

10 Deadlifts (225/155)

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Directly Into…

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5 Rounds:

100 Meter Run

10 Toes to Bar

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KG | (102/70)
Mod. 1:

6 DL (225/155)

6 TTB

Mod. 2:

10 DL (135/95)

10 Kipping Knee Raises or Alt V-ups

Warm-Up

100m Run

Quad pulls

Knuckle draggers

Forward and back leg swings (right)

Forward and back leg swings (left)

Left to right leg swings (right)

Left to right leg swings (left)

100m run

Body weight staggered stance

Good-mornings (right)

Body weight staggered stance

Good-mornings (left)

Sit ups

Glute bridge

V ups

Scale to single leg v ups

After Party

Gun Show

2-3 Sets For Quality:

7 Barbell Bicep Curls (Bottom Half)

7 Barbell Bicep Curls (Top Half)

7 Barbell Bicep Curls (Full Range)

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Rest 2-3 Minutes Between Sets