Bellhouse Crossfit – CrossFit

Shoulder Press (Strict Press 
3 Sets: 
3 Strict Press 
‍
* Same Weight Across
* Aim For ~82%)

“Back to Back”  (AMRAP – Rounds and Reps)

AMRAP 12:

8 Dumbbell Push Press

4 Burpee Pull-ups

8 Dumbbell Step Back Lunges

4 Burpee Pull-ups

‍

Dumbbells: (50/35)’s

AGE GROUP

13-15 & 55+ | (35/20)’s

WARM UP

General Flow 0:20 each

Arm Circles

Air Squats

Lunges (Bodyweight)

Push-Ups

Double Dumbbell Deadlifts (Light Weight)

Double Dumbbell Strict Press (Light Weight)

Single Dumbbell Front Rack Reverse Lunges (Light Weight)

Inchworms

Mountain Climbers

Leg Swings (Front and Side)

Double Dumbbell Hang Cleans (Light Weight)

Double Dumbbell Push Press (Light Weight)

Double Dumbbell Front Rack Reverse Lunges (Light Weight)

After Party

Lethal Legs

[PART A]

3 x 10 Suitcase Bulgarian Split Squats (Each Side)

‍

Rest 1 Minute Between Sets

‍

[PART B]

100 Air Squats