Bellhouse Crossfit – CrossFit

Front Squat (5-7 Sets [Climbing]: 
3 Front Squats  
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* 5 Second Negative 
* Aim to Increase Weight From 8/16/24)

“Toasted Buns”  (Time)

5 Rounds:

10 Dumbbell Front Squats

15 Burpees

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Directly Into….

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150′ Dumbbell Walking Lunge

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Dumbbells:(50/35)’s

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Time Cap: 18 Minutes

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AGE GROUP

13-15 & 55+ | (35/20)’s
Mod. 1:

(35/25)

Mod. 2:

(25/15)

10 Burpees

Warm Up

0:20 Each

Grab a set of light DBs

Alternating worlds greatest

Pigeon (right)

Pigeon (left)

Bootstraps

Goodmornings

Tempo air squats

Alternating lunges

Quick ups

Single DB front squats

Step back step up burpees

Double DB front squats

Step back jump up burpees

Double DB lunges

Jump back jump up burpees

Front squat progression

After Party

Posterior Pump

On the Minute x 8:

Minute 1: 20 Banded Russian Kettlebell Swings

Minute 2: 20 Kettlebell Goblet Step Back Lunges