Bellhouse Crossfit – CrossFit

Goblet of Fire (AMRAP – Rounds and Reps)

Goblet Of Fire

AMRAP 20:

40 AbMat Sit-ups

25/20 Calorie Bike

20 Dumbbell Goblet Reverse Lunges

10 Dumbbell Push Jerks (R)

10 Dumbbell Push Jerks (L)

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Dumbbell: (50/35)

Warm up

General Flow

:15 – :20 each

Get out DBs

Arm circles forward

Arm circles backward

Up & overs / arm swings

Front to Back / arm wraps

Trunk twists flat feet

Trunk twists rotate foot

Quad walk

Knuckle drags

Reverse lunge w/ reach

Alternating spiderman

Bootstraps

Sit ups

Down dog to push up