Bellhouse Crossfit – CrossFit

“Jack-O-Lantern”  (Time)

3 Rounds For Time:

1,000 Meter Run

50 AbMat Sit-ups

300′ Farmers Carry (50/35)’s

‍

Time Cap: 30 Minutes

AGE GROUP

13-15 & 55+ | (35/20)’s
Mod. 1:

800m Run

50 Sit ups

(35/25)s

Mod. 2:

600m Run

35 Sit ups

(25/15)s

Mod. 3:

Same

Warm Up

General Flow 0:20-0:30 Each

Jumping Jacks (1 minute)

World’s Greatest Stretch

Lateral Shuffles

Scorpions

Glute Bridges

Reverse Lunges

Dynamic Toe Touches

Bear Crawls

Standing Arm Crossovers

High Knees

After Party

Midline

[PART A]

3 x 10 Behind the Head Weighted Sit-ups

[PART B]

3 x 1:00 Plank

‍

Rest 1 Minute Between All Sets