Bellhouse Crossfit – CrossFit

Weighted Pull-ups (4 Sets [Building In Weight]:
2 Strict Pull-ups at 80-90%
Rest 2-3 Minutes Between Sets)

Whoville (AMRAP – Rounds and Reps)

AMRAP 15:

1 Rope Climb (15′)

10 Hand Release Push-ups OR 10 HSPUs

15 Sit-ups

AGE GROUP

55+ / 13-15

Same as class
Mod 1)

8 HSPUs w/ 1 Ab Mat

Mod 2)

2 Pulls to Stand

10 Knee HRPUs

Mod 3)

1 Legless Rope Climb (15′)

10 Handstand Push-ups

15 GHD Sit-ups

Warm Up

General Flow

0:30 Tall Plank Hold

0:30 Downward Upward Dogs

0:30 Spiderman Stretch

0:30 Scorpions

0:30 Plank Shoulder Taps

0:30 Mountain Climbers

0:30 Pec Stretch (right)

0:30 Pec Stretch Left

Accessory Work

3-4 Supersets:

30 Second Ring Side Plank (Each Side)

100′ Single-Arm Suitcase Carry (Each Arm)