Bellhouse Crossfit – CrossFit

Front Rack Lunge (3 Sets:
8 Front Rack Lunges
* 4 Reps Each Leg
* Build In Weight To Technical Failure
* Rest 2-3 Minutes Between Sets)

Control+Alt+Delete (AMRAP – Rounds and Reps)

AMRAP 12:

8 Alternating Dumbbell Snatches

6 Toes to Bar

4 Double Dumbbell Box Step-ups

Dumbbells: (50/35)’s

Box: (20″)

SCORE: Rounds + Reps

AGE GROUP

13-15, 55+ : (35s/25s)
Mod 1)

(35s/25s)

Mod 2)

(25s/15s)

Knee Raises

Warm Up

General Flow

1:30 Box Step Ups

0:30 Elevated Pigeon (on box)(right)

0:30 Elevated Pigeon (on box)(left)

0:30 Couch Stretch (right)

0:30 Couch Stretch (left)

0:30 Cossak Squats

0:30 Alternating Reverse Lunge +

Reach

Accessory Work

[PART A]

3 Sets:

10 Strict Chin-ups

* Rest 2-3 Minutes Between Sets

* Same Weight Across

[PART B]

1 Set:

Max Banded Strict Chin-ups