Bellhouse Crossfit – CrossFit

Back Squat (On the 3:00 x 3 Sets:
3 Back Squats

* 3 Second Pause
* Build In Weight)

“Ballin” (Time)

For Time:

800 Meter Run, 40 Wallballs

600 Meter Run, 30 Wallballs

400 Meter Run, 20 Wallballs

200 Meter Run, 10 Wallballs

‍

Medicine Ball: (20/14)

‍

Time Cap: 18 Minutes

KG | (9/6)

Warm Up

Quad pulls

Knuckle draggers

Lunge with reach

Side lunge

Toe walk

Heel walk

Duck walk

A skips

High knees

Butt kicks

100m run

After Party

Bulletproof Shoulders

3-5 Sets For Quality:

10 Seated Barbell Z-Press

10 Second Hold at Top

‍

Rest 2 Minutes Between Sets