Bellhouse Crossfit – CrossFit

Front Squat (3 Sets:
2 Front Squats
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* Same Weight Across
* Aim For 86% 1RM)

“Outkast” (Time)

For Time:

30-24-18-12-6 Calorie Row

15-12-9-6-3 Hang Squat Cleans (135/95)

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Time Cap: 18 Minutes

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Women’s Calories: 24-18-14-10-4

AGE GROUP

13-15 & 55+: (95/65)
Mod. 1:

(95/65)

Mod. 2:

Men: 24-18-14-10-4 Calorie Row

Women: 18-14-10-7-4

15-12-9-6-3 Hang Squat Cleans (75/55)

Warm Up

General Flow

Grab an Empty Barbell

:30 Pigeon (right + left)

:30 Scorpions

:30 Bootstraps

:30 Squat Hold

:30 Row

:30 Empty Barbell Elbow Rotations

:30 Row

:30 Empty Barbell Goodmornings

:30 Row

:30 Empty Barbell Bottom of Front Squat Hold

After Party

Posterior Pump

[PART A]

100 Banded Glute Bridges

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[PART B]

100 Box Hamstring Curls