Bellhouse Crossfit – CrossFit

Bench Press (3 Sets: 
5 Bench Press  
– Rest 20 Seconds – 
3 Lying Medball Chest Throws (14/10)
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* Build In Weight To Technical Failure 
* Aim for ~75-80% 
* Rest 2-3 Minutes Between Sets)

“Trophies” (AMRAP – Reps)

AMRAP 15:

Max Unbroken Strict Pull-ups

100 Meter Run

Max Unbroken Push-ups

100 Meter Run

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AGE GROUP

13-15 & 55+ | Same as Class

Score: Total Pull up + Push up Reps
Mod. 1:

Ring rows

AbMat push ups

Mod. 3:

Max Unbroken Ring Muscle-ups

Max Unbroken Strict HSPU

Warm Up

General Flow

0:30 Pec Stretch (right)

0:30 Pec Stretch (left)

0:30 Banded Lat Stretch (right)

0:30 Banded Lat Stretch (left)

0:30 Leg Swings (right)

0:30 Leg Swings (left)

0:30 Calf Raises

After Party

Gun Show

[PART A]

3 Sets:

10 Barbell Biceps Curls

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[PART B]

3 Sets:

30 Banded Straight Arm Lat Pressdowns

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Rest 2 Minutes Between All Sets

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