Bellhouse Crossfit – CrossFit

Push Jerk (3 sets of 3 reps @80% 1rpm)

6min to build to 80%

1 set of 3 every 2min

“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

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Dumbbells: (50/35)’s

AGE GROUP

13-15 & 55+ | (35/20)’s
Mod. 1:

(35/25)s

Mod. 2:

(25/15)s

Burpee Ring rows or Jumping pull ups

Mod. 3:

HSPU instead of Push press

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)

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Rest 1 Minute Between Sets

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[PART B]

100 Air Squats