Bellhouse Crossfit – CrossFit

Shoulder Press (In a 12:00 Window
5-7 Building Sets of 3 Reps 
‍
* 3 Second Pause 
* Aim to Increase Weight From 7/29/24)

‍ “Dime A Dozen”  (AMRAP – Rounds and Reps)

AMRAP 12:

9 Hang Power Cleans

6 Thrusters

30 Double Unders

‍

Barbell: (115/85) KG | (52/38)

AGE GROUP

13-15 & 55+: (95/65)

Warm Up

General Flow + Jump rope prep

0:20 Downward dog

0:20 Spiderman

0:20 Scorpion

0:20 Arm circles

0:20 Up and downs

0:20 Bunny hops

0:20 High jump singles

0:20 Low jump singles

0:20 Single – single – double

0:20 Double unders

Barbell Warm Up :15 – :20 each

After Party

Bulletproof Shoulders

[PART A]

3x 10 Seated Dumbbell Arnold Press

‍

Rest 1 Minutes Between Sets

[PART B]

100 Banded Pull Aparts