Bellhouse Crossfit – CrossFit

Bench Press (Build to a Heavy Single)

“Fair Game” (8 Rounds for calories)

On the 2:00 x 8 Sets:

9 Kettlebell Swings (70/53)

12 Hand Release Push-ups

21 AbMat Sit-ups

Max Calorie Bike

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KG | (32/24)

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Warm Up

0:30 bike

0:20 upward dog press ups

0:20 pigeon (right)

0:20 pigeon (left)

0:30 bike

0:20 hollow hold

0:20 hollow rocks

0:20 supermans

0:30 bike

0:20 downward dog

0:20 lying leg raises

0:20 sit ups

After Party

Gun Show

3 Sets:

6 Strict Weighted Dips, Rest 1 Minute

Big Set Bodyweight Dips, Rest 2 Minutes