Bellhouse Crossfit – CrossFit

“The Griddy”  (Time)

For Time:

90 Box Step-ups (20″)@dumbbell(50/35)

45 Push Jerks @weight(135/95)

15 Rope Climbs (15′)

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* Partition However You’d Like

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Time Cap: 25 Minutes

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KG | 22.5/15, 61/43

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AGE GROUP

13-15 & 55+ | Dumbbell: (35/20)’s, Barbell: (115/85)

Warm Up

General Flow 0:20 Each

Box step ups

Bootstraps

Bend and reach

Cossak squats

Reverse lunge

DB Crush grip press

Box step ups

DB goblet squats

Single arm DB push press (each arm)

Hollow body rocks

Sit ups

DB Box step ups

Push Press Progression

Rope Progression

After Party

Zone 2

1 Minute Row, 6 Minute Bike Erg

2 Minute Row, 5 Minute Bike Erg

3 Minute Row, 4 Minute Bike Erg

4 Minute Row, 3 Minute Bike Erg

5 Minute Row, 2 Minute Bike Erg

6 Minute Row, 1 Minute Bike Erg

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[RPE 2-3 For All]