Bellhouse Crossfit – CrossFit

“Five For Fighting” (Calories)

AMRAP 5:

1 Round:

24 Pull-ups

24 Double Dumbbell Squats

‍

Directly Into…

‍

Max Calorie Bike

‍

– Rest 5 Minutes –

‍

AMRAP 5:

2 Rounds:

12 Pull-ups

12 Double Dumbbell Squats

‍

Directly Into…

‍

Max Calorie Bike

‍

– Rest 5 Minutes –

‍

AMRAP 5:

3 Rounds:

8 Pull-ups

8 Double Dumbbell Squats

‍

Directly Into…

‍

Max Calorie Bike

‍

SCORE: Max Calorie Bike

Dumbbells: (50/35)’s

AGE GROUP

13-15 & 55+ | (35/20)’s
Mod. 1:

(35/25)

18, 2×9, 3×6 Pull ups

Mod. 2:

(25/15)

Ring Rows or Jumping pullups

Mod. 3:

Chest to bar pull ups

Warm Up

General Flow 0:20-0:30 Each

Light Bike Erg (2-3 minutes)

Arm Circles (Small to Large)

Scorpions

Samson Stretch

Spiderman Lunges

Air Squats

Cossack Squats

Inchworms

Leg Swings (Front and Side)

Toe Taps (in Plank Position)

Glute Bridges

High Knees

Butt Kicks

After Party

Gun Show:

[PART A]

3×10 1-Arm Dumbbell Row (Each Side)

‍

[PART B]

3×30 Banded Curls

‍

Rest 1 Minute Between All Sets