Bellhouse Crossfit – CrossFit

“This Little Piggy”  (Time)

10 Rounds For Time:

12/10 Cal Echo Bike

30 Double Unders

8 Toes to Bar

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Time Cap: 30 Minutes

AGE GROUP

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

10/8 Cal Bike

30 DU

6 Toes to bar

Mod. 2:

8/6 Cal Bike

45 Singles

8 Kipping knee raises

Warm Up

General Flow 0:20 Each

Light Bike Erg (2-3 minutes)

Samson Stretch

Scorpions

Downward Dog

Spiderman Lunges

Bootstraps

Bend and Reach

Good Mornings

Cossack Squats

Hollow Hold

Sit-Ups

Quick Ups

After Party

Killer Core

5 Rounds of:

20 Second Side Plank (R), 10 Second Rest

20 Second Side Plank (L), 10 Second Rest

20 Second Hollow Hold, 10 Second Rest

20 Second Arch Hold, 10 Second Rest

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