Bellhouse Crossfit – CrossFit

Daily Encouragement

”The Lord is my light and my salvation; whom shall I fear? The Lord is the stronghold of my life; of whom shall I be afraid?”

Psalm 27:1

Bench Press (3 Sets [Building In Weight]:
2 Bench Press at 85-95%
Rest 2-3 Minutes Between Sets)

Abominable Snowman (Time)

8 Rounds For Time:

8 Dumbbell Snatches (70/50)

8 Push-ups OR 2 Wall Walks

8 Box Jumps (30″/24″)

8 Push-ups OR 2 Wall Walks

Time Cap: 18 Minutes

AGE GROUP

55+ / 13-15

(50/35)
Mod 1)

(50/35)

6 Push Ups OR 1 Wall Walk

(24/20in)

Mod 2)

(35/25)

8 Elevated Push Ups or 2 Scaled Wall Walks

(20/16in)

Warm Up

General Flow

0:30 Scorpions

0:30 Alternating Worlds Greatest

0:30 Pec Stretch (right)

0:30 Pec Stretch (left)

0:30 Tall Plank

0:30 Plank Shoulder Taps

0:30 Bottom of Push-Up Hold

0:30 Tempo Push Ups

0:20 Pogo Hops

0:20 Tuck Jumps

0:20 Low Box Jumps

0:20 Higher Box Jumps

Accessory Work

Gun Show

4 Supersets:

20 Banded Overhead Tricep Extension

20 Banded Chest Fly (Low to High)

Rest 1-2 Minutes Between Supersets