Bellhouse Crossfit – CrossFit

Front Squat (Heavy Set of 10 
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REPEAT FROM 11/1/24)

Overhead Squat (Build to a heavy Set of 10)

“One Size Fits All”  (Time)

For Time:

30 Thrusters

600 Meter Run

20 Thrusters

400 Meter Run

10 Thrusters

200 Meter Run

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Every Break On The Thrusters:

200 Meter Run

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Barbell: (95/65)

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Time Cap: 18 Minutes

AGE GROUP

13-15 & 55+ | (75/55)
Mod. 1:

75/55

Mod. 2:

For Time:

30 Thrusters

400 Meter Run

20 Thrusters

200 Meter Run

10 Thrusters

200 Meter Run

Every break on thrusters:

100m Run

(55/45)

Mod. 3

115/85

Warm Up

General Flow 0:20-0:30 Each

Bear Crawls

Arm Circles

Bootstraps

Reverse Lunges with Overhead Reach

Good Mornings

Lateral Leg Swings

Dynamic Toe Touches

High Knees

Butt Kicks

200m Run

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

Rest 1 Minute Between All Sets