Bellhouse Crossfit – CrossFit

“It Takes Two”” (AMRAP – Rounds and Reps)

On the Minute x 10:

1 Thruster (Building To Heavy)

Rest 5 Minutes

5 Rounds x AMRAP 2:

5 Thrusters (80% Heavy Single)

25/20 Calorie Row

* Rest 2 Minutes Between Rounds

* Pick-up Where You Left Off

AGE GROUP

13-15 & 55+ : Same as class

Score: Rounds + Reps
Mod 1)

20/16 cal row

Mod 2)

5 Thrusters

16/12 cal row

Warm Up

General FLoww

1:00 Row

0:30 Couch Stretch (right)

0:30 Couch Stretch (left)

0:30 Lying Figure 4 Stretch (right)

0:30 Lying Figure 4 Stretch (left)

0:30 90/90 Hip Rotations

0:20 Easy Row

0:20 Air Squats

0:20 Moderate Row

0:20 Squat Jumps

0:20 Hard Row

0:20 Push Ups

0:20 Moderate Row

Accessory Work

Durability

For Quality:

400 Meter Sled Drag + Farmers Carry

Sled: 1/2 Bodyweight

Dumbbells: (50/35)’s