Bellhouse Crossfit – CrossFit

Thruster (3 Sets: 
12 Thrusters 
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* Build In Weight To Technical Failure )

“Cakewalk” (Time)

For Time:

40-30-20-10 Wallballs

400 Meter Med-Ball Run

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Medicine Ball: (20/14)

Time Cap: 18 Minutes

AGE GROUP

13-15 & 55+ | (20/10) to 9′
Mod. 1:

(14/10)

Mod. 2:

30-20-10-10 (14/10)

400m Run no Wall Ball

Mod. 3:

50-40-30-20

Warm Up

General Flow

2:00 Bike Erg

0:30 Calf Stretch (right)

0:30 Calf Stretch (left)

0:30 Couch Stretch (right)

0:30 Couch Stretch (left)

0:30 Squat Hold

0:30 Alternating Lunge w/ Reach

After Party

Durability

For Quality:

100-80-60-40-20:

Meter Sled Push (Forward)

Meter Sled Drag (Backwards)

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* Rest 2 Minutes Between Sets

* Add Weight Each Round