Bellhouse Crossfit – CrossFit

Weighted Pull-ups (4 Sets [Building In Weight]:
2 Strict Pull-ups at 77-87%)

The Hiccups (Time)

For Time:

800-600-400-200 Meter Run

20-15-10-5 Burpee Pull-ups

Time Cap: 20 Minutes

AGE GROUP : Same as class
Mod 1)

600 – 400 – 200 – 200m run

20-15-10-5 Reduced height on burpee pull up

Mod 2)

400 – 300 – 200 – 100m run

15-10-5-3 burpee pull ups

BAF)

400 – 300 – 200 – 100m run

Burpee to target

Mod 3)

Run same as RX

12-9-6-3 Burpee Bar Muscle-ups

Warm Up

General Flow

200m Jog / or 1:00 Easy Shuttles

0:30 Calf Stretch (right)

0:30 Calf Stretch (left)

0:30 Banded Lat Stretch (right)

0:30 Banded Lat Stretch (left)

0:30 High Knees

0:30 Butt Kicks

5 Quick Ups

5 Push Ups

5 Burpees

Accessory Work

Gun Show

[BARBELL 21’s]

3 Giant Sets:

7 Barbell Bicep Curls (Bottom Half)

7 Barbell Bicep Curls (Top Half)

7 Barbell Bicep Curls (Full Range)

* Rest 1-2 Minutes Between Giant Sets

* Same Weight Across