Bellhouse Crossfit – CrossFit

Back Squat (4 Sets [Building In Weight]:
2 Back Squats at 80-90%
Rest 2-3 Minutes Between Sets)

Heavy Duty (Time)

10 Rounds For Time:

200/180 Meter Row

3 Front Squats (185/135)

Time Cap: 18 Minutes

AGE GROUP

55+ / 13-15

(135/95)
Mod 1)

(135/95)

Mod 2)

(95/65)

Mod 3)

3 Squat Cleans (185/135)

Warm Up

General Flow

2:00 Row

0:30 Deep Hip Flexor Stretch (right)

0:30 Deep Hip Flexor Stretch (left)

0:30 90/90 Hip Rotations

0:30 Boot Straps

0:30 Bodweight Goodmornings

0:30 Air Squats

Accessory Work

[PART A]

3 Sets:

10 Banded Barbell Hip Thrusts

[PART B]

3 Sets:

10 Rower Hamstring Curls