Bellhouse Crossfit – CrossFit

Overhead Squat

Build to a heavy set of 10 OHS.

If you choose you can instead build to a heavy set of 10 Front squats

“Square Root”  (AMRAP – Rounds and Reps)

AMRAP 12:

12 Dumbbell Box Step-ups (20″)

8 Single Arm Devil’s Press (50/35)

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On the 0-4-8:

500/450 Meter Row

‍Score: Total Round and Reps of DB movements

* Performed With Single Dumbbell‍

AGE GROUP

13-15 & 55+ | (35/20)
Mod. 1:

(35/25)

Mod. 2:

(25/15)

400/350m Row

Mod. 3:

12 Double Dumbbell Box Step-ups (20″”)

6 Devil Press

Dumbbells: 50/35’s Held At The Side

Warm Up

General Flow 0:20-0:30 Each

Row (1 minute)

Kang Squats

Cossack Squats

Inchworms

Samson Stretch

Lateral Leg Swings

Plank Shoulder Taps

Box Step-Overs

Dynamic Toe Touches

Quick Feet (Forward and back over a line)

Row (1 minute)

After Party

Posterior Pump

[PART A]

100 Banded Glute Bridges

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[PART B]

100 Box Hamstring Curls