Bellhouse Crossfit – CrossFit

This October BellHouse will be 5years old!!! That’s FIVE YEARS of getting to do life with all of you! We have had the privilege of watching y’all try new/hard things, improve your mental and physical health, and grow as a gym family! Come ready to Fiesta!!

“Team Chuck Heavy” [HERO] (Time)

For Time:

1 Mile Row

100 Push-ups

1 Mile Run

100 Thrusters @weight(45/35)

1 Mile Row

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* Teams of 2

* Split: Rows & Runs. Switch every 200 (4x Each)

* Together: Push-ups & Thrusters

* Each partner has own barbell. Can work at the same time on both stations. First partner to finish can advance to next station.

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Time Cap: 40 Minutes

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KG | 20/16

AGE GROUP

13-15 & 55+ | Same as class

Warm Up

Line drill warm up 25’ each

100m run

Quad pulls

Knee pulls + calf raise

Knuckle draggers

Lunge + reach

Toe walk

Heel walk

Gate openers

Inchworm + spiderman

Bunny hops

Broad jumps

A skips

Butt kicks

High knees

200m row

Push Up

Thruster progression

After Party

Zone 2

30-60 Minute Bike Erg (RPE 2-3)

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