Bellhouse Crossfit – CrossFit

Mindset Monday

Albert Einstein

“If A is success in life, then A equals x plus y plus z . Work is x ; y is play; and z is keeping your mouth shut.”

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Balance work and play, and avoid unnecessary talk to achieve success.

Front Rack Lunge (3 Sets: 
12 Front Rack Lunges 
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* 6 Reps Each Leg 
* Build In Weight To Technical Failure)

“Heads or Tails” (AMRAP – Rounds and Reps)

AMRAP 12:

6 Dumbbell Snatches (R)

6 Dumbbell Goblet Reverse Lunges

6 Dumbbell Snatches (L)

6 Dumbbell Goblet Reverse Lunges

30 Double Unders

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Dumbbell: (50/35)

AGE GROUP

13-15 & 55+ | (35/20)
Mod. 1:

(35/25)

Mod. 2:

(25/15)

45 Singles

Warm Up

General Flow

3:00 Bike Erg

0:30 Pigeon (right)

0:30 Pigeon (left)

0:30 Jump Rope (Singles)

0:30 Alternating Reverse Lunge w/ Reach

0:30 Inchworm w/ Push-Ups

0:30 Jump rope (Doubles)

After Party

VO2 Max

On the 2:00 x 10 Sets:

18/14 Calorie Echo Bike

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* Score Slowest Round