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
Mod. 1:

For Time:

800 Meter Run, 35 Wallballs

600 Meter Run, 25 Wallballs

400 Meter Run, 15 Wallballs

200 Meter Run, 5 Wallballs

(20/14)

Mod. 2

For Time:

400 Meter Run, 40 Wallballs

400 Meter Run, 30 Wallballs

200 Meter Run, 20 Wallballs

200 Meter Run, 10 Wallballs

(14/10)

BAF:

For Time:

400 Meter Run, 20 Wallballs

400 Meter Run, 20 Wallballs

200 Meter Run, 10 Wallballs

200 Meter Run, 10 Wallballs

(14/10)

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