Bellhouse Crossfit – CrossFit

Deadlift (In a 12:00 Window
5-7 Building Sets of 3 Reps
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* 3 Second Pause 
* Aim to Increase Weight From 7/31/24)

“9/11”  (Time)

For Time:

2,001 Meter Row

110 Dumbbell Box Step-ups (20″)

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Dumbbell: (50/35)

Time Cap: 20 Minutes

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KG | (22.5/15)

AGE GROUP

13-15 & 55+: (35/25)

Warm Up

Row Warm Up

Tabata Row Warm Upsome text

4 Rounds of 0:20 on / 0:10 off

The goal is to build effort each round, ending with a spring effort 0:20.

General Flow

0:30 Pigeon (right)

0:30 Pigeon (left)

0:30 Samson (right)

0:30 Samson (left)

0:20 Body Weight good mornings

0:20 Scorpions

0:20 Glute bridge

0:20 Bend and bows

0:20 Split squats (each side)

After Party

Lethal Legs

5 Super Sets:

20 Seconds Standing Bike Erg

20 Air Squats

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Rest 1 Minute Between Super Sets