Bellhouse Crossfit – CrossFit

Sumo Deadlift (5-7 Sets [Climbing]: 
3 Sumo Deadlifts 
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* 3 Second Pause 
* Aim to Increase Weight From 8/21/24)

“Daddy Goes Surfing” (Time)

21-15-9:

Deadlifts (225/155)

400 Meter Run

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Directly Into…

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3 Rounds:

12 Burpees

400m Run

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Time Cap: 18 Minutes

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AGE GROUP

13-15 & 55+ |(185/135)
Mod. 1:

Same as Age Group

Mod. 2:

21-15-9 DL (135/95)

200m Run

10 burpees

200m Run

Mod. 3:

Same as class

Warm Up

Line Drill warm up 25’ each

Shuttle run (x2)

Knee pulls + calf raise

Quad pulls

Knuckle draggers

Shuttle run (x2)

Standing figure 4

Soldier kicks

Lunge + reach

Shuttle run (x2)

A skips

High knees

Butt kicks

Burpee warm up

Sumo DL

After Party

Posterior Pump

3 Supersets:

10 Barbell Hip Thrusts

10 Second Hold At Top

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Rest 2 Minutes Between Supersets