Bellhouse Crossfit – CrossFit

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

“Home Sweet Home” (AMRAP – Rounds and Reps)

AMRAP 15:

15 Hand Release Push-ups

30 Sit-ups

60 Double Unders

‍

AGE GROUP

13-15 & 55+ | Same as Class
Mod. 1:

12 HRPU

30 Sit-ups

45 Double Unders

Mod. 2:

12 AbMat push ups

30 Sit ups

90 Single Unders

Mod. 3:

12 Deficit HSPU (45/25) Plates

Warm Up

General Flow 0:30 Each

Calf Stretch (right)

Calf Stretch (left)

Pec Stretch (right)

Pec Stretch (left)

Upward Dog Press Ups

Pogo Hops

Inchworms

Hollow Hold

Single Unders

Sit Ups

Double Unders

After Party

Killer Core

For Quality:

50 Second Front Plank, 10 V-Ups

40 Second Front Plank, 20 V-Ups

30 Second Front Plank, 30 V-Ups

20 Second Front Plank, 40 V-Ups

10 Second Front Plank, 50 V-Ups