Bellhouse Crossfit – CrossFit

“Doubled Over” (Time)

3 Rounds For Time:

80 Double Unders

50 AbMat Sit-ups

30/24 Calorie Row

10 Dumbbell Hang Snatch (R)

10 Dumbbell Hang Snatch (L)

‍

Rest 3 Minutes Between Rounds

Dumbbell: (70/50)

‍

Time Cap: 30 Minutes

KG | (32/22.5)
Mod. 1:

3 Rounds For Time:

50 Double Unders

50 AbMat Sit-ups

26/20 Calorie Row

10 Dumbbell Hang Snatch (R)

10 Dumbbell Hang Snatch (L)

‍

Rest 3 Minutes Between Rounds

Dumbbell: (50/35)

Mod. 2:

‍ 3 Rounds For Time:

120 singles

40 AbMat Sit-ups

24/18 Calorie Row

10 Dumbbell Hang Snatch (R)

10 Dumbbell Hang Snatch (L)

‍

Rest 3 Minutes Between Rounds

Dumbbell: 35/25)

Warm Up

0:20 calf stretch (right)

0:20 calf stretch (left)

0:20 upward dog press ups

0:20 spidermans

0:20 row (32 s/m)

0:20 line hops (forward back)

0:20 sit ups

0:20 row (28 s/m)

0:20 line hops (side to side)

0:20 v ups (or single leg v ups)

0:20 row (24 s/m)

After Party

Gun Show

2-3 Supersets For Quality:

10 Dumbbell Chest Flyes

15 Dumbbell Rollbacks

Big Set Push-ups to Box

Rest 2-3 Minutes Between Sets