Bellhouse Crossfit – CrossFit

Deadlift (Heavy Set of 10 
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REPEAT FROM 10/16/24)

“Back to The Bar” (Time)

For Time:

60 Double Unders, 30 Deadlifts

60 Double Unders, 15 Hang Power Cleans

60 Double Unders, 30 Deadlifts

60 Double Unders, 15 Hang Power Cleans

60 Double Unders, 30 Deadlifts

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Barbell: (135/95)

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Time Cap: 18 Minutes

AGE GROUP

13-15 & 55+ | (115/85)
Mod. 1

40 Dubs

(115/85)

Mod. 2:

90 Singles

(95/65)

Mod. 3:

Same as class

Warm Up

General Flow 0:20-0:30 Each

Arm Circles

Scorpions

Samson Stretch

Spiderman Lunges

Bootstraps

Leg Swings (Front and Side)

Air Squats

Jump Rope (Double Under Practice)

Inchworms

Cossack Squats

Hollow Hold

High Knees

Jump Rope (Workout Movement)

After Party

Posterior Pump

[PART A]

3×16 Front Rack Step Back Lunge Steps (8 Each Leg)

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[PART B]

3×30 Banded Good Mornings

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Rest 1 Minute Between Sets