Bellhouse Crossfit – CrossFit

Front Squat (5-7 Sets [Climbing]: 
3 Front Squats  
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* 3 Second Pause 
* Aim to Increase Weight From 8/23/24
)

“Wasting Away”  (Time)

For Time:

10-8-6-4-2 Hang Power Cleans (155/105)

100-80-60-40-20 Double Unders

1k-800-600-400-200 Bike Erg Meters

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Women’s Meters: 900-720-540-360-180

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Time Cap: 18 Minutes

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KG | 70/48

AGE GROUP

13-15 & 55+ | (135/95)

Warm Up

:20 each or written time

1:00 Light Bike Erg

Jump Rope (Single Unders)

Dynamic Leg Swings (Front and Side)

1:00 Medium Intensity Bike Erg

Jump Rope (Double Under Practice)

Air Squats

Push-Ups

High Knees

Butt Kicks

Arm Circles

0:30 High Intensity Bike

Hollow Body Hold

Barbell Warm-up

Hang Power clean Progression

Front squat focus

After Party

Killer Core

3 Super Sets:

10 Weighted Sit-ups (Moderate)

20 Sit-ups (Unweighted)

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Rest 2 Minutes Between Super Sets