Bellhouse Crossfit – CrossFit

“Time Lord” (AMRAP – Rounds and Reps)

AMRAP 30:

50 Strict Pull-ups

100 Push-ups

150 Sit-ups

‍

Every 2 Minutes [Starting at 0:00]:

500 Meter Bike Erg

Warm Up

General flow 0:20-0:30 each

Bend and reach

Samson (right)

Samson (left)

Scorpions

Prone snow angels

Tall plank

Downward dog

Up down planks

Lunge + reach

Cossak squats

Tempo push ups

Hollow rocks

Push ups

Sit ups

After Party

Gun Show

3 Super Sets:

20 Dumbbell Chest Flyes

20 Dumbbell Tricep Kick Backs

‍

Rest 1 minute between Super Sets