Bellhouse Crossfit – CrossFit

“Hold Up, Wait A Minute” (Time)

3 Rounds:

25 Burpees Over Rower

50 Wallballs (20/14)

‍

Into…

‍

150/120 Calorie Row

‍

Performed As:

2 Minute Work

1 Minute Rest

‍

Time Cap: 35 Minutes

KG | (9/6)

SCORE: Total time including rest

Warm Up

0:30 downward upward dogs

0:30 pigeon (right)

0:30 pigeon (left)

0:20 samson (right)

0:20 samson (left)

0:30 bottom of squat hold

Row warm up

After Party

Killer Core

For Quality:

50-40-30-20-10 Medicine Ball Twists

50-40-30-20-10 Front Plank Seconds