Bellhouse Crossfit – CrossFit

Front Squat (Front Squat
3 Sets:
10 Front Squats
* Build In Weight To Technical Failure)

“Fasten Your Seatbelt” (Calories)

AMRAP 7:

30 Toes to Bar

30 Front Rack Reverse Lunges

Max Calorie Bike

Directly Into….

AMRAP 5:

20 Toes to Bar

20 Front Rack Reverse Lunges

Max Calorie Bike

Directly Into….

AMRAP 3:

10 Toes to Bar

10 Front Rack Reverse Lunges

Max Calorie Bike

Barbell: (115/85)

AGE GROUP

13-15 & 55+ Same as Class

Score: Total bike cals
Mod 1)

20 T2B

20 Lunges

15 T2B

15 Lunges

10 T2B

10 Lunges

(115/85)

Mod 2)

30 Knee Raises

30 Lunges

20 Knee Raises

20 Lunges

10 Knee Raises

10 Lunges

(95/65)

Mod 3)

30 Toes to Bar

30 Kettlebell Reverse Lunges (Hang)

20 Toes to Bar

20 Kettlebell Reverse Lunges (Front Rack)

10 Toes to Bar

10 Kettlebell Reverse Lunges (Overhead)

(50s/35s )

Warm Up

General Flow

3:00 Bike

0:30 Pigeon (right)

0:30 Pigeon (left)

0:30 Worlds Greatest (right)

0:30 Worlds Greatest (left)

0:30 Upward Dog Press Ups

0:30 Bootstraps

Accessory Work

Posterior Pump

[PART A]

4 Sets:

8 Band Assisted Nordic Hamstring Curls

[PART B]

3 Sets:

20 Banded Pull Throughs

Rest 2 Minutes Between All Sets