Bellhouse Crossfit – CrossFit

Back Squat (5 Sets [Building In Weight]:
2 Back Squats at 75-85%
Rest 1-2 Minutes Between Sets)

Tunnel Vision (Time)

5 Rounds For Time:

15 Box Jumps (24″/20″)

15 Wallballs (20/14)

15 Kettlebell Swings (53/35)

Time Cap: 18 Minutes

AGE GROUP

55+ / 13-15

(20/10) to 9′ (35/25)lb
Mod 1)

Box Jumps (20”)

Wall Balls (14/10)

KB (35/25)

Mod 2)

10 Box / Plate Jumps

10 Wall Balls (14/10)

10 Russian KBS (35/25)

Warm Up

General Flow

1:00 Box Step Ups

0:30 Elevated Pigeon (on box) (right)

0:30 Elevated Pigeon (on box (left)

0:30 Squat Hold

0:30 Scorpions

0:30 Spidermans

0:30 Glute Bridges

0:30 Air Squats

Accessory Work

Gun Show

[PART A]

4 Sets:

10 Close Grip Bench Press

* Same Weight Across

[PART B]

3 Sets:

30 Banded Tricep Pushdowns

* Rest 1-2 Minutes Between All Sets