Bellhouse Crossfit – CrossFit

“Dampened”  (Time)

AMRAP 2 [Until 2,000 Meters]:

5 Pull-ups

10 Push-ups

15 AbMat Sit-ups

Max Distance Row

‍

Time Cap: 30 Minutes

Score: Time to complete full row

AGE GROUP

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

3 Pull-ups

7 Push-ups

12 AbMat Sit-ups

Mod. 2

5 Ring Rows

7 Abmat push ups

10 Abmat Sit ups

Mod. 3 Same as class

Warm Up

General Flow 0:30 Each

Arm Circles

Scorpions

Samson Stretch

Spiderman Lunges

Inchworms

Hollow Hold

Active Hangs (on pull-up bar)

Bend and Reach

Good Mornings

Leg Swings (Front and Side)

Cossack Squats

After Party

Durability

6 Sets [Building Each Set]:

30 Meter Zercher Carry

Rest 1 Minute Between Each Set