Bellhouse Crossfit – CrossFit

Bench Press (4 Sets [Building In Weight]:
2 Bench Press at 80-90%
Rest 2-3 Minutes Between Sets)

Bergeron Beep Test (AMRAP – Rounds)

On the Minute For Max Rounds:

7 Thrusters (75/55)

7 Pull-ups

7 Burpees

AGE GROUP

55+ / 13-15

(65/45)
Mod 1)

5 Thrusters (75/55)

5 Pull ups

5 burpees

Mod 2)

5 thrusters (45/35)

5 ring rows

5 burpees

Warm Up

General Flow

0:30 Quick Ups

0:30 Bootstraps

0:30 Squat Hold

0:30 RIng Hand Cuff Stretch

0:30 Spiderman Stretch

0:30 Step Back Step Up Burpees

0:30 Air Squats

0:30 Jump Back Jump Up Burpees

Accessory Work

PART A]

3 Sets:

10 Seated Dumbbell Zottman Curls

[PART B]

3 Sets:

20 Supinated Grip Banded Lat Pulldowns