Bellhouse Crossfit – CrossFit

Back Squat (Heavy Set of 10 
‍
REPEAT FROM 10/18/24)

Rahoi (AMRAP – Rounds and Reps)

AMRAP in 12 minutes

12 Box Jumps (24/20 in)

6 Thrusters (95/65 lb)

6 Bar Facing Burpees
In honor of U.S. FBI Supervisory Special Agent Gregory J. Rahoi, 38, of Brookfield, Wisconsin, was killed on December 6, 2006
To learn more about Rahoi click here
Mod. 1:

(20/16)

(75/65)

Mod. 2:

Jump to 3-5 plates

(65/55)

Mod. 3

(30/24) Box

Warm Up

General Flow 0:20-0:30 Each

Arm Circles

Scorpions

Samson Stretch

Spiderman Lunges

Bootstraps

Box Step-Ups

Box Step-Downs

Box Jumps (Low Height, Controlled)

Burpee Step-Backs (Slow, controlled burpee movement without the jump)

Quick Ups (Fast floor-to-standing for burpee prep)

Inchworms

High Knees

After Party

Killer Core

5 Rounds of:

20 Second Side Plank (R), 10 Second Rest

20 Second Side Plank (L), 10 Second Rest

20 Second Hollow Hold, 10 Second Rest

20 Second Arch Hold, 10 Second Rest