Bellhouse Crossfit – CrossFit

Front Squat (Heavy set of 20)

“Mini-Me” (Time)

For Time:

1,000/900 Meter Row

50 Thrusters

30 Pull-ups

500/450 Meter Row

25 Thrusters

15 Pull-ups

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Barbell: (45/35)

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KG | (20/15)

Warm Up

Grab Barbells

0:30 Alternating worlds greatest

0:30 Downward + upward dogs

0:30 Squat hold

1:00 Row

0:20 push ups

0:20 Air squats

0:40 Row

0:20 push ups

0:20 cossak squats

After Party

Bullet Proof Shoulders

3-4 Sets For Quality:

20 Banded Front Raises

20 Banded Face Pulls

20 Banded Z-Press