CrossFit – Fri, May 24

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

Dumbbells: (50/35)’s

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)


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

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