Bellhouse Crossfit – CrossFit

Bench Press (Heavy Set of 10 
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REPEAT FROM 10/28/24)

2k Row (Time)

Max Effort 2k Row
For Time:

2,000 Meter Row

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REPEAT FROM 11/20/23

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AGE GROUP

13-15 & 55+ | Same as class

Warm Up

Line drill warm up 25’ each

Quad pulls

Knuckle draggers

Standing figure 4

Lunge with reach

Knee pulls with calf raise

Side lunges

Inch worms

Gate openers

Gate closers

After Party

Posterior Pump

[PART A]

3 Sets:

10 Barbell Good Mornings

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Rest 1 Minute Between Sets

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[PART B]

2 Minutes Of 25′ Monster Walk (25′ Each Way)