Bellhouse Crossfit – CrossFit

“30 For 30”  (Time)

For Time:

21-18-15-12-9 Pull-ups

18/15 Cal Echo Bike

9-12-15-18-21 Toes to Bar

18/15 Cal Echo Bike

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Time Cap: 30 Minutes

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AGE GROUP

13-15 & 55+ | Same as class
Mod. 1:

18-15-12-9-6 Pull-ups

15/12 Cal Echo Bike

6-9-12-15-18 Toes to Bar

15/12 Cal Echo Bike

Mod. 2:

Ring Rows or Jumping pull ups

12/9 Cal Bike

Kipping knee raises or Alt. V-ups

12/9 Cal bike

Mod. 3:

Chest to Bar Pull ups

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WARM UP

0:20 each or written time

1:00 Bike 80-84 RPM

Samson stretch (right)

Samson stretch (left)

Scorpions

Downward dog

0:40 Bike 85-90 RPM

Arm circles

Arm wraps

Tall plank

Plank toe taps

0:20 Bike 90-94 RPM

Hollow body rocks

Sit ups

V ups

Pull Up/T2B progression

After Party

“Nospil”

Not For Time:

400 Meter Backwards Sled Drag @weight(90/60)