Bellhouse Crossfit – CrossFit

Shoulder Press (In a 12:00 Window
5-7 Building Sets of 3 Reps
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* 5 Second Negative 
* Aim to Increase Weight From 7/22/24)

“Going Down Swinging”  (Time)

On the 3:00 x 6 Rounds:

12 Pull-ups

15/12 Calorie Bike

12 Dumbbell Snatches (70/50)

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Mod. 1:

On the 3:00 x 6 Rounds:

12 Pull-ups

12/9 Calorie Bike

12 Dumbbell Snatches (50/35)

Mod. 2:

On the 3:00 x 6 Rounds:

12 Ring Rows or Jumping pull ups

10/7 Calorie echo Bike

12 Dumbbell Snatches (35/25))

Warm Up

General Flow

0:20 childs pose

0:20 scorpions

0:20 downward dog

0:20 prone snowman

0:20 inchwoms

0:20 bootstraps

Bike + DB flow

0:20 bike

0:20 alt. DB deadlift

0:20 alt. DB hang clean

0:20 bike

0:20 push press (right)

0:20 push press (left)

0:20 bike

0:20 DB snatch

After Party

Killer Core

3 Giant Sets For Quality:

5 Strict Toes to Bar

10 V-Ups

20 Sit-ups

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Rest 2 Minutes Between Giant Sets