Bellhouse Crossfit – CrossFit

“Split Ends”  (Calories)

AMRAP 5:

15 Dumbbell Push Press

400 Meter Run

15 Dumbbell Push Press

Max Calorie Row

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Rest 5 Minutes

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AMRAP 5:

12 Dumbbell Front Squats

400 Meter Run

12 Dumbbell Front Squats

Max Calorie Row

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Rest 5 Minutes

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AMRAP 5:

9 Dumbbell Thrusters

400 Meter Run

9 Dumbbell Thrusters

Max Calorie Row

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Dumbbells: (50/35)’s

AGE GROUP

13-15 & 55+ | (35/20)’s
Mod. 1:

(35/25) DBs

Mod. 2:

(25/15) DBs

300m Run

Mod. 3:

HSPU instead of Push press

KB Front squats

KB Thrusters

Warm Up

General Flow 0:20-0:30 Each

Light Row (2-3 minutes)

Shoulder Taps (in Plank Position)

Bear Crawls

Reverse Lunges with Reach

Dynamic Toe Touches

Seal Jacks

Lateral Lunges

Glute Bridges

Arm Circles (Small to Large)

200m Run

After Party

Zone 2

40-80 Minute Bike Erg (RPE 2-3)

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