Bellhouse Crossfit – CrossFit

“EuroTrip”  (Time)

For Time:

4 Rounds “Work”

80/64 Calorie Row

3 Rounds “Work”

60/48 Calorie Row

2 Rounds “Work”

40/32 Calorie Row

1 Round “Work”

20/16 Calorie Row

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[Work]:

30 Double Unders

5 Strict Pull-ups

15 AbMat Sit-ups

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Time Cap: 35 Minutes

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AGE GROUP

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

64/52-50/40-32/26-16/13 Calorie

Work:

20 DU

3 Strict pull ups

15 Sit ups

Mod. 2:

48/36-36/27-24/18-12/9 Calories

Work:

45 Singles

5 Difficult Ring Rows

12 Sit ups

Mod. 3:

Work:

30 Crossovers

5 Strict pull-ups

15 V-ups

Warm Up

General Flow 0:20-0:30 Each

Jump Rope (Single Unders)

Arm Circles

Samson Stretch

Spiderman Lunges

Jump Rope (Backwards)

Air Squats

Hollow Hold

Glute Bridges

Hip Circles

Inchworms

Jump Rope (Double Unders)

Shoulder Taps (in Plank Position)

Sit-up Prep: 15 Slow Sit-ups

Quick Feet Drill

After Party

5 Super Sets

50-40-30-20-10 Medicine Ball Twists

50-40-30-20-10 Front Plank Seconds

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* Alternate Between Twists and Plank

* Minimal Rest Between Movements