Bellhouse Crossfit – CrossFit

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

“Double Bogey”  (AMRAP – Rounds and Reps)

AMRAP 15:

12/9 Calorie Bike

30 Kettlebell Swings (53/35)

60 Double Unders

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AGE GROUP

13-15 & 55+ | (35/25)
Mod. 1

12/9 Calorie Bike

20 Kettlebell Swings (53/35)

40 Double Unders

Mod. 2:

9/7 Cal Bike

20 Swings(35/25)

80 singles

Mod. 3:

15/12 Cal Bike

20 KBS 70/53

60 Dubs

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

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[Every 4 Sets]:

2 Kettlebell Deadlifts