Bellhouse Crossfit – CrossFit

Shoulder Press (Strict Press 
Heavy Set of 10 )

Crossfit Games Open 19.1 (Ages 16-54) (AMRAP – Reps)

Complete as many rounds as possible in

15 minutes of:

19 wall-ball shots

19-cal. row

Men throw 20-lb. ball to 10-ft. target

Women throw 14-lb. ball to 9-ft. target
Mod. 1:

15 Wall Balls (20/14)

15 Cal Row

Mod. 2:

12 Wall Balls (14/10)

12 Cal Row

Mod. 3:

Same as class

“19.1”  (AMRAP – Rounds and Reps)

AMRAP 15:

19 Wallballs (20/14)

19 Calorie Row

AGE GROUP

13-15 & 55+ | (14/10)
Mod. 1:

15 Wall Balls (20/14)

15 Cal Row

Mod. 2:

12 Wall Balls (14/10)

12 Cal Row

Mod. 3:

Same as class

Warm Up

General Flow 0:20 Each

1:00 Row

Downward + Upward Dog

Active Spiderman

Prone Snowangels

0:40 Row

Bootstraps

Scorpions

Inchworms

0:20 Row

Cossak Squats

Pike Push Ups

Burpees

After Party

Gun Show

[PART A]

3×15 Chest Supported Double Dumbbell Row

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Rest 1 Minutes Between Sets

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[PART B]

3×16 Cheater Hammer Curls (8/side)