Bellhouse Crossfit – CrossFit

“Upbeat” (Time)

For Time:

1,000/900 Meter Row

150 Double Unders

1 Mile Run

150 Double Unders

1,000/900 Meter Row

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Time Cap: 30 Minutes

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AGE GROUP

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

100 Dubs

Mod. 2:

800/700m Row

200 Singles

1200m Run

200 Singles

800/700m Row

Warm Up

0:30 Roll Out Feet With Lacrosse Ball

0:30 Roll Out Calves With Foam Roller

0:15 Bent Knee Calf Stretch [Each Leg]

15 Calf Raises [Each Leg]

15 Pogo Hops [Each Leg]

20 Single Unders

Row progression

Double Under progression

After Party

Killer Core

3 Super Sets:

10 Weighted Sit-ups (Moderate)

20 Sit-ups (Unweighted)

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Rest 2 Minutes Between Super Sets