Bellhouse Crossfit – CrossFit

Bench Press (5-7 Sets [Climbing]: 
3 Bench Press 
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* 3 Second Pause 
* Aim to Increase Weight From 8/19/24)

“Chipper Gone Bad” (Calories)

AMRAP 18:

100 Wallballs (20/14)

80 Dumbbell Snatches (50/35)

60 Box Jumps (24”/20”)

40 Dumbbell Push Press (50/35)’s

Max Calorie Row

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KG | 9/6, 22.5/15

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AGE GROUP

13-15 & 55+ | Wallball: (20/10), Dumbbell: (35/20)

WARM UP

0:20 each or written time

1:00 Row

Medball deadlifts

Medball good mornings (bear hug the medball)

Medball trunk twists (bear hug the medball)

Arm circles (full range of motion)

Alternating worlds greatest

Plank shoulder taps

Tempo knee push ups

Medball front squats

Medball shoulder press

Pushups

Medball thrusters

Wallballs

0:30 Row

DB Warm Up Progression

Bench Press

After Party

Bulletproof Shoulders

3 Giant Sets:

8 Single Dumbbell Arnold Press (R)

50′ Dumbbell Overhead Carry (R)

8 Single Dumbbell Arnold Press (L)

50′ Dumbbell Overhead Carry (L)

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Rest 1 Minute Between Giant Sets