Bellhouse Crossfit – CrossFit

“Bungee Jumping”  (Time)

On the 3:00 x 7 Rounds:

400 Meter Run

12 Burpees

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Score: Slowest Round
Mod. 1:

400m Run

8 Burpees

Mod. 2:

200m Run

8 Burpees

Warm Up

0:30 calf stretch (right)

0:30 calf stretch (left)

0:30 pigeon (right)

0:30 pigeon (left)

0:30 samson (right)

0:30 samson (left)

Line drills 25’ each

Quad pulls

Knee pull + calf raise

Inchworm + spiderman

Toe walk

Heel walk

Gater openers

Bunny hops

Broad jumps

High knees

Buttkickers

100m run

After Party

Gun Show

2-3 Sets For Quality:

7 Dumbbell Hammer Curls (Bottom Half)

7 Dumbbell Hammer Curls (Top Half)

7 Dumbbell Hammer Curls (Full Range)

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Rest 2-3 Minutes Between Sets