Bellhouse Crossfit – CrossFit

Daily Encouragement

“No discipline seems pleasant at the time, but painful. Later on, however, it produces a harvest of righteousness and peace for those who have been trained by it. Therefore, strengthen your feeble arms and weak knees.”

Hebrews 12:11-12

Overhead Squat (4 sets:
3 reps at 60-70% of 1RM)

Light Headed (Time)

21-18-15-12-9 :

Power Snatches (75/55)

Box Jumps (24″/20″)

Time Cap: 15 Minutes

AGE GROUP : (65/45)
Mod 1)

18-15-12-9-6 reps

Mod 2)

21-18-15-12-9

(65/45)

(20/16in)

Warm Up

Hip Circle Warm Up

PVC Pipe Warm Up

0:30 90/90 Hip Rotations

0:30 Alternating Bird Dogs

0:30 Air Squats

Box Step Ups

Box Jumps

Accessory Work

Gun Show

[PART A]

3 Sets:

12-15 Barbell Bicep Curls

* Same Weight Across

* Rest 1 Minute Between Sets

[PART B]

1 Set:

Max Unbroken Barbell Bicep Curls

* Performed @ 50% Working Weight

From Part 1