Bellhouse Crossfit – CrossFit

Bench Press (3 Sets: 
5 Bench Press 
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* Same Weight Across 
* Aim For 78% 1RM)

“Death Race 2.0” (Time)

5 Rounds For Time:

15/12 Calorie Echo Bike

9 Burpee Box Jumps (24″/20″)

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Time Cap: 18 Minutes

AGE GROUP

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

12/9 Cal echo Bike

9 Burpee Box Jumps(20/16)

Mod. 2:

10/8 cal echo Bike

7 Burpee Jump to Plate

Warm Up

General Flow

2:00 Machine

:30 Bootstraps

:30 Pec Stretch Right

:30 Pec Stretch Left

:30 Dive Bombers or Cobra Stretch

:20 Samson Stretch Right

:20 Samson Stretch Left

:20 Half Push-up Hold

:20 Quick Feet Steps Over Line

After Party

Killer Core

3 Giant Sets For Quality:

10 Barbell Rollouts

20 Medicine Ball Twists

30 Second Side Plank (Each Side)

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Rest 1 Minute Between Giant Sets