Bellhouse Crossfit – CrossFit

“Total Whine” (Calories)

10 Rounds:

Minute 1: Bike Erg Calories

Minute 2: Row Calories

Minute 3: Rest

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Score: Total Calories

Warm Up

0:30 Samson (right)

0:30 Samson (left)

0:30 pigeon (right)

0:30 pigeon (left)

0:30 upward dog

0:30 downward dog

0:20 jumping jacks

0:20 high knees

0:20 butt kicks

0:20 mountain climbers

‍Cadence

After Party

Killer Core

[PART A]

3-4 Sets:

Big Set Strict Toes to Bar

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[PART B]

8 Rounds:

20 Second Hollow Hold

10 Seconds Rest