Bellhouse Crossfit – CrossFit
Bench Press (3 Sets:
5 Bench Press
– Rest 20 Seconds –
3 Lying Medball Chest Throws (14/10)
* Build In Weight To Technical Failure
* Aim for ~75-80%
* Rest 2-3 Minutes Between Sets)
“Trophies” (AMRAP – Reps)
AMRAP 15:
Max Unbroken Strict Pull-ups
100 Meter Run
Max Unbroken Push-ups
100 Meter Run
AGE GROUP
13-15 & 55+ | Same as Class
Score: Total Pull up + Push up Reps
Warm Up
General Flow
0:30 Pec Stretch (right)
0:30 Pec Stretch (left)
0:30 Banded Lat Stretch (right)
0:30 Banded Lat Stretch (left)
0:30 Leg Swings (right)
0:30 Leg Swings (left)
0:30 Calf Raises
After Party
Gun Show
[PART A]
3 Sets:
10 Barbell Biceps Curls
[PART B]
3 Sets:
30 Banded Straight Arm Lat Pressdowns
Rest 2 Minutes Between All Sets