Bellhouse Crossfit – CrossFit

Shoulder Press (Strict Press
3 Sets: 
1 Strict Press 
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* Same Weight Across 
* Aim For 89% 1RM)

“Hangry” (Time)

15-12-9:

Hang Power Cleans

200 Meter Run

Push Jerks

200 Meter Run

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Barbell: (155/105)

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Time Cap: 18 Minutes

AGE GROUP

13-15 & 55+ | (115/85)

Warm Up

General Flow 0:20 Each

100m Jog

Arm Circles (Small to Large)

Scorpions

Samson Stretch with Reach

Spiderman Lunges

Bootstraps

Lateral Lunges

Inchworms

Hip Circles

Shoulder Taps (in Plank Position)

High Knees

Butt Kicks

Tuck Jumps

After Party

Killer Core:

3 Super Sets

7 Strict Toes to Bar

14 Weighted AbMat Sit-ups

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Rest 2 Minute Between Super Sets