Bellhouse Crossfit – CrossFit

Push Press (1 x 10 reps Heavy)

12 min to build to a heavy set of 10 push press

“Piggyback”  (Time)

18-15-12:

Dumbbell Hang Snatches (R)

Echo Bike Calories

Dumbbell Hang Snatches (L)

Echo Bike Calories

‍

Directly Into…

‍

100′ Overhead Walking Dumbbell Lunge

‍

Dumbbell: (50/35)

Ladies Cals 15-12-9

‍

Time Cap: 18 Minutes

AGE GROUP

13-15 & 55+ | (35/20)
Mod. 1:

(35/25)

15-12-9 Men Cals

12-9-6 ladies Cals

Mod. 2:

(25/15)

12-9-6 Mens Cals

9-7-4 Womans Cals

Mod. 3:

15-12-9:

Dumbbell Hang Snatches (R) (70/50) Echo Bike Calories

Dumbbell Hang Snatches (L) (70/50)

Echo Bike Calories

Directly Into…

12/10 Bar Muscle-ups

Warm Up

General Flow 0:20 Each

Light Bike Erg (2-3 minutes)

Samson Stretch

Scorpions

Downward Dog

Spiderman Lunges

Bootstraps

Cossack Squats

Arm Circles (Small to Large)

Inchworms

Good Mornings

Dumbbell Front Rack Reverse Lunges (Light Weight)

Overhead Dumbbell Hold (Light Weight)

After Party

Lethal Legs

[PART A]

3 x 10 Double Dumbbell Deficit Reverse Lunges (10/side)

‍

[PART B]

3 x 10 Jumping Back Squats

‍

Rest 2 Minutes Between All Sets