Bellhouse Crossfit – CrossFit

“Prohibition”  (AMRAP – Reps)

AMRAP 20:

200 Meter Run

Max Unbroken Toes to Bar

200 Meter Run

Max Unbroken Push-ups

‍

* Score Total Reps (TTB/Push-up)

AGE GROUP

13-15 & 55+ | Same as class

Warm Up

General Flow

0:30 Jog in Place

0:30 High Knees

0:30 Butt Kicks

0:30 Inchworm to Push-Up

0:20 Spiderman Stretch (each side)

0:20 Hollow Body Hold

0:20 Dead Hang on the Bar

0:20 Arm Circles (small to large)

0:20 Plank to Downward Dog

0:20 Lunge with Rotation

0:20 Glute Bridge

0:20 Pike Stretch

After Party

Aerobic Capacity

30-60 Minute Bike Erg (RPE 2-3)

‍