CrossFit – Wed, Dec 4

Bellhouse Crossfit – CrossFit

Deadlift (3 Sets: 
1 Deadlift

* Same Weight Across 
* Aim For 89% 1RM)

“Open For Business” (AMRAP – Rounds and Reps)

AMRAP 13:

55 Deadlifts (225/155)

55 Box Jumps (24″/20″)

55/45 Calorie Row

55 Hand Release Push-ups

AGE GROUP

13-15 & 55+ | (155/105)

Warm Up

General Flow 0:20 Each

Bear Crawls

World’s Greatest Stretch

Reverse Lunges with Reach

Lateral Leg Swings

Cat-Cow Stretch

Kang Squats

Box Step-Overs

Dynamic Toe Touches

Standing Arm Crossovers

Quadruped Shoulder Taps

Glute Bridges with March

Tuck Jumps

Box Jumps

After Party

Bulletproof Shoulders

3 Giant Sets

8 Single Dumbbell Arnold Press (R)

50′ Dumbbell Overhead Carry (R)

8 Single Dumbbell Arnold Press (L)

50′ Dumbbell Overhead Carry (L)



Rest 1 Minute Between Giant Sets