Bellhouse Crossfit – CrossFit

“Red Light, Green Light” (Time)

[TEAMS OF 3]

For Time:

150/120 Calorie Bike Erg

30 Power Snatches (115/85)

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Into…

150/120 Calorie Bike Erg

60 Power Snatches (95/65)

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Into…

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150/120 Calorie Bike Erg

90 Power Snatches (75/55)

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Time Cap: 35 Minutes

AGE GROUP

13-15 & 55+ | (95/65), (75/55), (65/45)

Warm Up

General Flow 0:20-0:30 Each

Bike (2 minutes)

Arm Circles (Small to Large)

Scorpions

Inchworms to Push-up

Cossack Squats

Lateral Lunges

Dynamic Toe Touches

Reverse Lunges with Reach

Quick Feet Drill

High Knees

After Party

Zone 2

9 Minute Window x 5 Rounds:

1,000 Meter Row

Bike Erg Time Remaining

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* Performed at RPE 2-3

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