Bellhouse Crossfit – CrossFit

Back Squat (On the 3:00 x 3 Sets:  
5 Back Squats 
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* Same Weight Across
* Aim ~78%
‍)

“Nacho Libre”  (AMRAP – Rounds and Reps)

AMRAP 9:

6 Front Squats

6 Push Jerks

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[Every Break]:

30 Double Unders

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Barbell: (115/85)

AGE GROUP

13-15 & 55+ | (95/65)
Mod. 1:

(95/65)

Mod. 2:

(75/55)

45 singles every break

Warm Up

General Flow 0:20-0:30 Each

Jump Rope (Single Unders)

Samson Stretch

Scorpions

Bootstraps

Jump Rope (Double Under Practice)

Good Mornings

Arm Circles

Spiderman Lunges

Jump Rope (Double Unders or Workout Movement)

Air Squats

Lateral Leg Swings

Shoulder Taps (in Plank Position)

After Party

[PART A]

3×10 Suitcase Bulgarian Split Squats (Each Side)

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[PART B]

3×1 Minute Backwards Walking Sled Drag

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Rest 1 Minute Between All Sets