Bellhouse Crossfit – CrossFit

Bench Press (5-7 Sets [Climbing]: 
1 Rep Max Bench Press)

“Double Bogey”  (AMRAP – Rounds and Reps)

AMRAP 15:

15/12 Calorie Bike Erg

30 Kettlebell Swings (53/35)

60 Double Unders

‍

KG | 24/15

AGE GROUP

13-15 & 55+ | (35/25)

KG | 16/12

Warm Up

General Flow

1:00 Bike (easy)

0:30 Easy Pace Single Unders

0:20 Downward dog

0:20 Spidermans

0:40 Bike (moderate)

0:20 Fast Single Unders

0:20 Scorpions

0:20 Glute Bridge

0:20 Bike (hard)

0:10 Double Unders

0:20 Scap Push Ups

0:20 Tempo Push Ups

KB Swing prep

Bench Press

After Party

“Haviland”

Not For Time:

200 Meter Pit Stop Carry @kettlebell(70/53)’s

‍

[Every 4 Sets]:

2 Kettlebell Deadlifts