Bellhouse Crossfit – CrossFit

Back Squat (Back Squat

Max Repetitions of Back Squats @ 90%

To Technical Failure
)

Have A Ball (5 Rounds for reps)

“Have A Ball”

On the 3:00 x 5 Rounds:

50-40-30-20-10 Wallballs (20/14)

Max Calorie Row

*Score is row calories

Warm up

Rowling” Tourney

Provide teaching that focuses on sequence of pull.

Catch, drive, finish, recover.

Cue athletes to target this throughout the game.

3 Rounds each

Close eyes at 50m

Partner furthest from target does 10 reps

Round 1 | Air squat

Round 2 | Medball squat

Round 3 | Medball thruster

‍

OR General flow of :30 each

Get out medballs

Medball deadlifts

Air Squats

Medball press

Boot straps

Medball squats

Alternating spidermans

Medball thruster