Bellhouse Crossfit – CrossFit

“Grand Total”  (Time)

10 Rounds, On the 3 minute

18/14 Calorie Row

15/12 Calorie Echo Bike

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Score: Slowest Round

AGE GROUP

13-15 & 55+ | Same as class
Mod. 1:

15/12 Cal Row

12/9 Cal Bike

Mod. 2:

12/9 Cal Row

9/7 Cal Bike

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

Gate openers

Gate closers

After Party

3 Giant Sets:

10 Skull Crushers

10 Tate Presses

10 Roll Backs

10 Tricep Presses

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Rest 1 Minute Between Giant Sets