Bellhouse Crossfit – CrossFit

“Snap, Crackle, Pop!” (Time)

3 Rounds For Time:

15-12-9 Rope Climbs (15′)

400 Meter Team Run

60 Dumbbell Snatches (70/50)

400 Meter Team Run

‍

Time Cap: 35 Minutes

‍[TEAMS OF 3]

* Run together, split inside reps as you’d like

* First athlete back can start on inside work‍

AGE GROUP

13-15 & 55+ | (50/35)

Warm Up

General Flow 0:20 Each

200m Run

Samson Stretch

Scorpions

Downward Dog

Spiderman Lunges

Bootstraps

Cossack Squats

Good Mornings

Bend and Reach

Hollow Hold

Quick Ups

High Knees

Butt Kicks