Bellhouse Crossfit – CrossFit

Back Squat (Build to Heavy Single )

Brace Yourself (Time)

For Time:

50 Double Unders, 50 AbMat Sit-ups

18 Dumbbell Front Squats

40 Double Unders, 40 AbMat Sit-ups

15 Dumbbell Front Squats

30 Double Unders, 30 AbMat Sit-ups

12 Dumbbell Front Squats

20 Double Unders, 20 AbMat Sit-ups

9 Dumbbell Front Squats

10 Double Unders, 10 AbMat Sit-ups

6 Dumbbell Front Squats

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Dumbbells: (50/35)’s

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Time Cap: 18 Minutes

Movement Mods)

DB – 35/25, 25/15, single DB goblet squats

Double Unders – single under rep scheme (75-60-45-30-15)

Warm up

General Flow 0:20-0:30 each

Samson (left)

Samson (right)

Pigeon (left)

Pigeon (right)

Bootstraps

Jumping jacks

Lying leg raises

Donkey kicks (left)

Donkey kicks (right)

Line hops (forward and back)

Straight leg sit ups

90/90 hip rotations

Sit ups

Line hops (left and right)

Squat hold

Air squats

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DB Flow 0:15 each

DB deadlift

DB hang clean

Single DB front squat (right)

Single DB front squat (left)

DB squat clean

DB front squat

After Party

3 Sets

8 DB goblet curtsey squats

12 Stagger stance DB RDLs each leg