Bellhouse Crossfit – CrossFit

Bench Press (Heavy Set of 10 )

“16 Candles”  (AMRAP – Rounds and Reps)

AMRAP 16:

12 Burpee Pull-ups

60 Double Unders

25/20 Cal Echo Bike

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Mod. 1:

8 Burpee pull ups

40 Dubs

21/16 Cal bike

Mod. 2:

12 Burpee to Target

90 Singles

15/12 Cal Bike

Mod. 3

Same as class

WARM UP

General Flow 0:20-0:30 Each

Light Bike Erg (2-3 minutes)

Arm Circles

Samson Stretch

Scorpions

Air Squats

Jump Rope (Single Unders)

Lateral Shuffles

Inchworms

Quick Ups

Leg Swings (Front and Side)

High Knees

After Party

Gun Show

[PART A]

3×10 Wide Grip Pull-ups

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[PART B]

3 x 20 Alternating Dumbbell Curls (10/side)

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Rest 1 Minutes Between All Sets