Bellhouse Crossfit – CrossFit

Front Squat (3 Sets: 
5 Front Squats  
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* Same Weight Across 
* Aim For 78% 1RM)

“Heavy Handed” (Time)

3 Rounds For Time:

150-100-50 Double Unders

12 Power Cleans

9 Front Squats

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Barbell: (155/105)

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Time Cap: 18 Minutes

AGE GROUP

13-15 & 55+ | (115/85)

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Mod. 1:

120-80-40 DU

(115/85)

Mod. 2:

200-150-100 singles

(95/65)

Mod. 3:

(185/135)

Warm Up

General Flow 0:20 or Written Time

Jump Rope (Single Unders for 1 minute)

Arm Circles (Small to Large)

Scorpions

Samson Stretch

Jump Rope (Alternating Foot Hops)

Spiderman Lunges

Air Squats

Jump Rope (Singles)

Inchworms

Lateral Leg Swings

Plank Shoulder Taps

Jump Rope (Double Under Practice, 30 seconds)

After Party

Posterior Pump

[PART A]

3×8 Deficit Barbell Reverse Lunges (Each Leg)

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[PART B]

3×20 Pausing Kettbell RDL

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Rest 2 Minutes Between All Sets