Bellhouse Crossfit – CrossFit

Daily Encouragement

”The Lord is my strength and my song, and he has become my salvation; this is my God, and I will praise him, my father’s God, and I will exalt him.”

Exodus 15:2

Back Squat (3 Sets [Building In Weight]:
2 Back Squats at 85-95%
Rest 1-2 Minutes Between Sets)

Stairmaster (AMRAP – Rounds and Reps)

AMRAP 15:

30/24 Calorie Row

10 Devil’s Press Step-ups (20″)*

* 1 Devil’s Press + 1 Step-up

Dumbbells: (50/35)’s

AGE GROUP

55+ / 13-15

(35/25)’s
Mod 1)

(24/16) cal row

(35/25s)

Mod 2)

(16/10) cal row

7 Devil’s Press Step Ups (25/15s)

Warm Up

General Flow

2:00 Easy Row

1:00 Box Step Ups

0:30 Spidermans

0:30 Downward + Upward Dogs

0:30 Scorpions

0:30 Deep Squat Hold

0:30 Reverse Lunge + Reach

Accessory Work

Bulletproof Shoulders

3 Supersets [Same Weight Across]:

15 Double Dumbbell Front Raises

30 Banded Face Pulls

* Rest 1-2 Minutes Between Sets

Bulletproof Shoulders

3 Supersets [Same Weight Across]:

15 Double Dumbbell Front Raises

30 Banded Face Pulls

* Rest 1-2 Minutes Between Sets