Bellhouse Crossfit – CrossFit

Daily Encouragement

”All your dreams can come true, IF we have the courage to pursue them” – Walt Disney

Stop-n-Shop (Time)

3 Rounds For Time:

200 Meter Farmers Carry (50/35)’s

1,500/1,350 Meter Bike Erg OR 750/675m Row OR

600/540m Ski

100 Double Unders

50 AbMat Sit-ups

Time Cap: 35 Minutes

AGE GROUP

55+ / 13-15

(35/25)’s
Mod 1)

200m carry (35s/25s)

Machines same

75 dubs

50 sit ups

Mod 2)

200 carry (25s/15s)

1350/1200m bike erg OR 675/550m row OR 540/500m ski

100 single unders

40 sit ups

Mod 3)

30 GHD Sit Ups

Warm Up

General Flow

3:00 Progressive Bike Warm Up

1:00 Damper super Low

1:00 Damper higher

1:00 Damper Higher

0:30 Floor Forearm Stretch

0:30 Achilles Stretch (each side)

0:20 Hollow Hold

0:20 Alternating V-Ups

0:20 Sit-Ups