Bellhouse Crossfit – CrossFit

Shoulder Press (Heavy Set of 20)

“Split Second” (Time)

5 Rounds For Time:

200 Meter Run

10 Hang Clean & Jerks (115/85)

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Time Cap: 15 Minutes

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KG | (52/38)

Warm-Up

Downward upward dog

Samson (right)

Samson (left)

Scorpions

Tall Plank

Plank shoulder taps

Plank toe taps

Mountain climbers

Bootstraps

200m run

After Party

Killer Core

4-5 Sets For Quality:

10 Barbell Rollouts

40 Second Side Plank (Each Side)

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Rest 1-2 Minutes Between Sets