Bellhouse Crossfit – CrossFit

Back Squat (In a 12:00 Window
5-7 Building Sets of 3 Reps 
‍
* 3 Second Pause 
* Aim to Increase Weight From 8/2/24 )

“Same Old Story”  (AMRAP – Reps)

On the Minute x 15:

15-1 Wallballs (20/14)

Max Kettlebell Swings (70/53)

‍

*Score: Total KB Swings

AGE GROUP

13-15 & 55+ | Kettlebell: (53/35)

Wallball: (20/10)

Warm Up

General Flow

0:30 Jog in Place or Row

0:30 Bodyweight Squats

0:30 Glute Bridges

0:30 World’s Greatest Stretch (each side)

0:30 Cossack Squats (alternating sides)

0:20 Air Squats with 3-Second Pause at the Bottom

0:20 Lateral Band Walks (each direction)

0:20 Jumping Jacks

0:20 Arm Circles (small to large, forward and backward)

Barbell Warm Up (15-20 seconds each)

After Party

Durability

For Quality:

400 Meter Farmers Carry @dumbbell(70/50)’s