Bellhouse Crossfit – CrossFit

Front Squat (3 Sets: 
1 Front Squat
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* Same Weight Across
* Aim For 89% 1RM)

“Backup Plan” (Time)

For Time:

45 Front Squats (135/95)

45 Strict Pull-ups

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Directly Into….

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400 Meter Farmers Carry (50/35)’s

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* Partition Part 1 However

AGE GROUP

13-15 & 55+ | (95/65), (35/20)’s
Mod. 1:

30 Front Squats (135/95)

30 Strict Pull-ups

Mod. 2:

45 Front Squats (95/65)

45 Difficult Ring rows or Banded pull ups

Mod. 3:

30 Front Squats (185/135)

30 Bar Muscle-ups

Warm Up

General Flow

0:30 Deep Squat Hold

0:30 Banded Front Rack Stretch (right)

0:30 Banded Front Rack Stretch (left)

0:20 Cossack Squats

0:20 Dive Bombers

5 Empty Bar Stiff Leg Deadlifts

5 Empty Bar Back Rack Elbow Rotations

5 Empty Bar Back Squats

5 Empty Bar Shoulder Press

After Party

Bulletproof Shoulders

[PART 1]

3 Sets:

10 Dumbbell T-Y-I Complexes

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Rest 2 Minutes Between Sets

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[PART 2]

100 Banded Pull Aparts