Bellhouse Crossfit – CrossFit

Front Squat (In a 12:00 Window
5-7 Building Sets of 3 Reps
Building to 75% to 80%  for final set of 3 
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* Build In Weight)

“Ripple Effect” (Time)

1-2-3-4-5-6-7-8-9-10:

Front Squats (135/95)

200 Meter Run

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Time Cap: 18 Minutes”

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Mod. 1

(115/85)

Mod. 2

(75/55)

100m Run

Warm Up

General flow

0:30 pigeon (right)

0:30 pigeon (left)

0:30 samson (right)

0:30 samson (left)

0:20 100m run

0:20 High knees

0:20 Butt kicks

0:20 100m run

Barbell Warm-Up

After Party

Bulletproof Shoulders

3 Giant Sets:

10 Dumbbell Front Raises

10 Dumbbell Side Raises

10 Dumbbell Reverse Flyes

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Rest 1 Minutes Between Giant Sets