Bellhouse Crossfit – CrossFit

Thruster (3 Sets:
8 Thrusters
* Build In Weight To Technical Failure
* Rest 2-3 Minutes Between Sets)

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups
Time Cap: 10 minutes

AGE GROUP

13-15, 55+ : Same as class

Mod 1)

(75/55)

Mod 2)

(45/35)

Ring Rows or Jumping Pull Ups

Warm Up

General Flow

3:00 Row (0:15 Sprint at the top of

each minute)

0:30 Pigeon (right)

0:30 Pigeon (left)

0:30 Banded Lat Stretch (right)

0:30 Banded Lat Stretch (left)

0:20 Air Squats

0:20 Ring Rows

Accessory Work

Upper Body Accessory

[PART A]

3 Sets:

10 Alternating Dumbbell Strict Presses

* Opposite Arm In Overhead Position

* 20 Reps Total (10 Each Side)

[PART B]

3 Sets:

10 Alternating Dumbbell Bent Over Rows

* Opposite Arm Pulled Into Chest

* 20 Reps Total (10 Each Side)