Bellhouse Crossfit – CrossFit

Holbrook (10 Rounds for time)

10 Rounds each for time:

5 Thrusters, 115#

10 Pull-ups

100m Sprint

Rest 1-Minute
In honor of U.S. Army Captain Jason Holbrook, 28, of Burnet, Texas, was killed on July 29th, 2010
To learn more about Holbrook click here
Ladies 85#

Time Cap: 30 Minutes

AGE GROUP

13-15 & 55+ | (95/65)

Mod. 1:

(95/65)

7 pull ups

Mod. 2:

(75/55)

10 Jumping pull ups

Mod. 3:

Same as class

Warm Up

Line drill warm up 25’ each

Quad pulls

Knuckle draggers

Standing figure 4

Lunge with reach

Knee pulls with calf raise

Side lunges

Inch worms

Barbell Warm-up

Pull-up Progression

Thruster progression

After Party

Zone 2

40-80 Minute Bike Erg (RPE 2-3)