Bellhouse Crossfit – CrossFit

Daily Encouragement

“Do not let the behavior of others destroy your inner peace.” -Dalai Lama

The Transporter (AMRAP – Rounds and Reps)

20 minute AMRAP

3 rounds of:

200m Run

1 Rope Climb

5-10-15 Burpee Pull-Ups

Right into 3 rounds of:

400m Run

2 Rope Climbs

20-25-Max Burpee Pull-Ups
Flow:

200m Run + 1 Rope Climb + 5 Burpee Pull-Ups

200m Run + 1 Rope Climb + 10 Burpee Pull-Ups

200m Run + 1 Rope Climb + 15 Burpee Pull-Ups

400m Run + 2 Rope Climbs + 20 Burpee Pull-Ups

400m Run + 2 Rope Climbs + 25 Burpee Pull-Ups +

400m Run + 2 Rope Climbs + Max Burpee Pull-Ups in remaining time

Score = Rounds + Reps

Mod 1)

200m Run

1 Rope Climb

4-8-12 Burpee Pull-Ups

400m Run

2 Rope Climbs

16-20-Max Burpee Pull-Ups

Rope Climb: 12ft

Mod 2)

150m Run

2 Rope Pull to Stands

4-8-12 Burpee Jumping Pull-Ups

300m Run

2 Rope Pull to Stands

16-20-Max Burpee Jumping Pull-Ups

Warm Up

Warm-Up (8-10 minutes)

400m Run

:40 Glute Bridge Hold

:30 Down Dog Calf Gas Pedals

:20/:20 Samson Stretch

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2 Sets: For Quality

6/6 Single Arm Ring Rows with Rotation

10 Deep Lunge Mountain Climbers

6 No Jump Burpees

6 Jumping Pull-Ups

Gymnastics Skill Work

10 minutes on Rope Climb Progression