Bellhouse Crossfit – CrossFit

Overhead Squat (3 sets of 6
Build to Technical Failure.
If it doesn’t look good or feel good, stay or go down in weight. )

Clean Up (Time)

10 Rounds For Time:

3 Deadlifts (255/175)

1-10 Dumbbell Front Squats (50/35)’s

Time Cap: 18 Minutes

AGE GROUP

55+ / 13-15

(185/135), (35/25)’s
Mod 1)

(225/155)

(35/25s)

Mod 2)

(185/125)

(25/15s)

Mod 3)

(315/225)

Warm Up

General Flow

Hip Circle Warm Up

0:30 Scorpions

0:30 Bootstraps

0:30 Cossak Squats

0:30 Air Squats

PVC Pass Throughs

PVC Around the Worlds

PVC OHS

Accessory Work

Posterior Pump

[PART A]

3 Sets:

16 Deficit Back Rack Lunges (8 Each Side)

* Same Weight Across

* Step Off 45# Plates

[PART B]

3 Sets:

20 Jumping Lunges

30 Second Wall Sit

*Rest 1-2 Minutes Between All Sets