Bellhouse Crossfit – CrossFit

Shoulder Press (Strict Press 
Heavy Set of 10 
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REPEAT FROM 10/14/24)

“Piggyback”  (Time)

18-15-12:

Dumbbell Hang Snatches (R)

Bike Erg Calories

Dumbbell Hang Snatches (L)

Bike Erg Calories

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Directly Into…

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100′ Overhead Walking Dumbbell Lunge

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Dumbbell: (50/35)

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Time Cap: 18 Minutes

AGE GROUP

13-15 & 55+ | (35/20)

Warm Up

General Flow 0:20 Each

Light Bike Erg (2-3 minutes)

Samson Stretch

Scorpions

Downward Dog

Spiderman Lunges

Bootstraps

Cossack Squats

Arm Circles (Small to Large)

Inchworms

Good Mornings

Dumbbell Front Rack Reverse Lunges (Light Weight)

Overhead Dumbbell Hold (Light Weight)

After Party

Lethal Legs

[PART A]

3 x 10 Double Dumbbell Deficit Reverse Lunges (10/side)

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[PART B]

3 x 10 Jumping Back Squats

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Rest 2 Minutes Between All Sets