Bellhouse Crossfit – CrossFit

CROSSFIT : 7:30 AM

CrossFit 7:30 AM (Time)

”Zero 2 Sixty”

W/ Partner For Time:

6 wall complexes

60 wall balls (20/14)

60 R arm KB hang snatch (53/35lb)

60 R arm front rack reverse lunges (53/35lb)

600m WB run

60 L arm front rack reverse lunges

60 L arm KB hang snatches

60 wall balls

6 wall complexes

-split reps however

-wall complex = 1 wall walk + 2 wall facing HSPUs
Mods for Wall Complex)

3 wall walks + 6 HSPU

Around the world + 2 box pike push ups

Scaled wall walk + 2 pike push ups

HYROX : 8:45 AM

Hyrox 8:45 AM (Time)

4 rounds for time w/partner:

400m run together

30 WB (20/14)

20 Burpee Broad Jump

40 Walking Lunges

20 DB Push Press (50/35)

50m Farmers Carry (50/35)

-split reps however

Time cap : 28 mins

Warm Up

Warmup

2 rounds

10 air squats

10 reverse lunges

10 arm circles forward/backward

10 leg swings front/back and side/side

5 inch worm to push up

10 mountain climbers

20 high knees

Into banded

8 side shuffles

8 GM

8 monster walks

8 GM

8 glute bridges

8 fire hydrants

8 jumping squats

Last warmup piece

200m jog

Butt kicks

High knees

Side shuffles