Bellhouse Crossfit – CrossFit

Back Squat (Heavy set of 10)

“Austin Powers” (Time)

Every 2 Minutes [Until 75 Reps]:

20 Box Jumps (24″/20″)

Max Power Snatches (75/55)

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Time Cap: 12 Minutes

AGE GROUP

13-15 & 55+ | (65/45)
Mod. 1:

16 Box Jumps

(65/45) Snatch

Mod. 2:

14 Jump to something

(45/35) Snatch

Mod. 3 Same

Warm Up

General Flow 0:20 Each

Knee Pulls

Quad Pulls

Knuckle Draggers

Tempo Air Squats

Box Step Ups

Scorpions

Scap Push Ups

Box Step downs (right)

Box Step downs (left)

Tuck Jumps

Air Squats

Box Jumps

After Party

Killer Core

6 Sets:

20 Banded Kneeling Crunches

10 Seconds Rest

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Directly Into…

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6 Sets:

20 Second Prone Knee to Elbow

10 Seconds Rest