Bellhouse Crossfit – CrossFit

Front Squat (Max Repetitions of Front Squats @ 90%
* To Technical Failure

* Add 10# To Each Set From Last Attempt (4/26/24))

“The Swing of Things” (Time)

For Time:

42 Kettlebell Swings

42/34 Calorie Bike Erg

120 Double Unders

30 Kettlebell Swings

30/24 Calorie Bike Erg

80 Double Unders

18 Kettlebell Swings

18/14 Calorie Bike Erg

40 Double Unders

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Kettlebell: (53/35)

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Time Cap: 18 Minutes

Warm Up

1:00 Bike

0:20 Knee pulls

0:20 Knuckle draggers

0:20 Scorpions

0:20 Downward dog + foot pedal

0:20 Glute bridges

0:20 body weight Goodmornings

0:20 Line hops

0:20 Air squats

0:20 line hops

0:20 cossak squats

1:00 Bike

After Party

Posterior Pump

For Quality:

100 Banded Glute Bridges

100 Box Hamstring Curls