Bellhouse Crossfit – CrossFit

“Sixth Sense” (AMRAP – Rounds and Reps)

AMRAP 6:

200 Meter Run

Max Calorie Row

‍

Rest 2 Minutes

‍

AMRAP 6:

400 Meter Run

Max Calorie Row

‍

Rest 2 Minutes

‍

AMRAP 6:

600 Meter Run

Max Calorie Row

‍

Rest 2 Minutes

‍

AMRAP 6:

800 Meter Run

Max Calorie Row

‍

Rest 2 Minutes

‍

AMRAP 6:

1,000 Meter Run

Max Calorie Row

‍

AGE GROUP

13-15 & 55+ | Same as Class

Warm Up

General Warm Up

3:00 Calf + Hamstring Roll (use foam roller or barbell if needed)

200m Jog

0:20 Quad Pulls

0:20 Knuckle Draggers

0:20 Gate Openers

0:20 High Knees

0:20 Butt Kickers

0:20 Pogo Hops

After Party

Killer Core

For Quality:

Accumulate 4 Minute Side Plank (Each Side)

‍

Every Break:

100′ Double Kettlebell Front Rack Carry