Bellhouse Crossfit – CrossFit

Back Squat (On the 3:00 x 3 Sets:
3 Back Squats

* 5 Second Negative
* Build In Weight )

“Pay It Forward” (AMRAP – Rounds and Reps)

AMRAP 15:

55 Wallballs (20/14)

55 Kettlebell Swings (53/35)

55 Box Jumps (24″/20″)

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Mod.1:

Same

Mod. 2:

(14/10)

(35/25)

(20/16)

Warm Up

Partner wallball warm up

Grab a medball and a partner

Have partners stand about 10ft apart

Partners will toss the medball back and forth with different styles for about 0:30 each

Chest pass

Underhand throw (granny basketball throw)

Side throw

Have athletes turn to the side and twist to throw

Side throw (opposite directions)

Squat and throw (like a wallball throw)

Box Jump prep

After Party

Posterior Pump

3-4 Sets For Quality:

10 Single Leg Weighted Hip Thrusts (Each)

20 Banded Pull Throughs

30 Side Plank With Hip Adbudctions (Each)

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