Bellhouse Crossfit – CrossFit

Bench Press (In a 12:00 Window
5-7 Building Sets of 3 Reps
Building to 75% to 85% for final set of 3
* 5 Second Negative
* Build In Weight)

“Threefold” (AMRAP – Rounds and Reps)

AMRAP 12:

9 Double Dumbbell Push Press

30 Double Unders

9 Toes to Bar

30 Double Unders

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Dumbbells: (50/35)’s

Warm Up

Jumping jacks

Knee pulls

Quad pulls

Line hops

Knuckle draggers

Alternating lunges

Mountain climbers

Plank shoulder taps

Up down plans

Single unders

Negative push ups

Scorpions

Double unders

Push ups

TTB progression

Push Press

After Party

Lethal Legs

4-6 Sets For Quality:

20 Split Jumps

20 Seconds Wall Sit

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1 Minute Rest Between Sets