Bell House Fitness – CrossFit

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
Mod 1

3 rounds for time:

400-m run

21 KB swings (26/35 lb)

12 pull-ups

Mod 2

3 rounds for time:

200-m run

21 KB Swings (18/26 lb)

12 jumping pull-ups

SKILL WORK

Post-workout:

EMOM 8:

5-10 strict handstand push-ups

Strict Pulling Strength Program – Initial Test (AMRAP – Reps)

Video yourself doing your initial test and record the number of ring rows or strict pull ups (banded or bodyweight) you achieved. Put in the notes section HOW you did your ring rows or pull ups (which rings you were on, which bands/how many you used, etc).

*Pull ups must be double overhand grip

If you have 0-4 strict pull ups If you have 5 or more strict pull ups

Initial Test – one set of max effort strict pull ups (banded or bodyweight) or ring rows Initial Test – one set of max effort strict pull ups