Bellhouse Crossfit – CrossFit
Back Squat (On the 3:00 x 3 Sets:
3 Back Squats
* 3 Second Pause
* Build In Weight)
“Ballin” (Time)
For Time:
800 Meter Run, 40 Wallballs
600 Meter Run, 30 Wallballs
400 Meter Run, 20 Wallballs
200 Meter Run, 10 Wallballs
Medicine Ball: (20/14)
Time Cap: 18 Minutes
KG | (9/6)
Warm Up
Quad pulls
Knuckle draggers
Lunge with reach
Side lunge
Toe walk
Heel walk
Duck walk
A skips
High knees
Butt kicks
100m run
After Party
Bulletproof Shoulders
3-5 Sets For Quality:
10 Seated Barbell Z-Press
10 Second Hold at Top
Rest 2 Minutes Between Sets