Bellhouse Crossfit – CrossFit

Back Squat (3 Sets: 
1 Back Squat
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* Same Weight Across 
* Aim For 89% 1RM)

“Slicing & Dicing” (Time)

[For Time]:

3 Rounds:

9 Thrusters

9 Toes to Bar

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21 Lateral Barbell Burpees

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3 Rounds:

7 Thrusters

7 Toes to Bar

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21 Lateral Barbell Burpees

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3 Rounds:

5 Thrusters

5 Toes to Bar

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Barbell: (95/65)

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Time Cap: 18 Minutes

AGE GROUP

13-15 & 55+ | (75/55)
Mod. 1:

(75/55)

7,5,3 Toes to bar

Mod.2:

(65/45)

Knee ups or V-ups

18 lateral barbell burpees

Warm Up

General Flow 0:20 Each

Quick Ups

Arm Circles

Scorpions

Samson Stretch with Overhead Reach

Spiderman Lunges

Air Squats

Inchworms to Plank

Shoulder Taps (in Plank Position)

Lateral Hops (side-to-side)

Leg Swings (Front and Side)

High Knees

Burpees

After Party

“Nospil ”

Not For Time:

400 Meter Backwards Sled Drag

(90/60)