Bellhouse Crossfit – CrossFit

“The Griddy”  (Time)

For Time:

90 Dumbbell Box Step-ups (20″)(50/35)

45 Push Jerks (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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AGE GROUP

13-15 & 55+ | Dumbbell: (35/20)’s, Barbell: (115/85)
Mod. 1:

(35/25)

(115/85)

12 Rope Climbs

Mod. 2:

(25/15)

(75/55)

Pull to stands or 1 pull and lock or 50 ring rows.

Mod. 3:

2 Rounds For Time:

48 Dumbbell Box Step-ups (20″)(50/35)

24 Push Jerks (135/95)

8 Rope Climbs (15′)

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]