Bellhouse Crossfit – CrossFit

Daily Encouragement

“Let us run with endurance the race that is set before us”

Hebrews 12:1

Power Clean (4 Sets:
3 Power Cleans at 70-80%
* Rest 2-3 Minutes Between Sets)

Salt Water (Calories)

AMRAP 3:

15 Power Cleans (115/85)

15 Lateral Rower Burpees

Max Calorie Row

Rest 3 Minutes

AMRAP 3:

12 Power Cleans (135/95)

12 Lateral Rower Burpees

Max Calorie Row

Rest 3 Minutes

AMRAP 3:

9 Power Cleans (155/105)

9 Lateral Rower Burpees

Max Calorie Row

Age Group 55+ / 13-15

(95/65), (115/85), (135/95)
Mod 1)

RX Weight

12-9-6 rep scheme

Mod 2)

15-12-9 rep scheme

(105/75)

(115/85)

(135/95)

Mod 3)

(135/95)

(155/105)

(185/135)

Warm Up

2 Rounds of :30 each

Down Dog to Up Dog

Spiderman and Reach

Samson Stretch (Right)

Samson Stretch (Left)

Down Dog with Foot Pedal

Quad Pulls

Accessory Work

Killer Core

4 Supersets:

30 Second Supine Chinese Back Plank

20 Med-Ball Twists

10 Barbell Sit-ups

Rest 1-2 Minutes Between Sets