Bellhouse Crossfit – CrossFit

“Lost In Translation” (Time)

5 Rounds For Time:

40 Double Unders

30 Sit-ups

20 Push-ups

24/18 Cal Bike

‍

Time Cap: 30 Minutes
Mod. 1:

20/14 Cal Bike

‍

Mod. 2:

60 singles

30 sit-ups

20 push up to box

18/12 Cal Bike

BAF:

4 Rounds:

40 singles

25 sit ups

15 push ups

16/10 Bike Cals

Warm Up

Jumping jacks

Tall plank hold

Upward dog

Scorpions

Bunny hops

Up down planks

Downward dog

Spiderman

Line hops

Lying leg lifts

Negative push ups

Focus on the tight body position as they lower

Sit ups

Push ups

Look for their body position to not be worming / sagging

After Party

Work Capacity

15 Minutes For Quality:

50′ Sled Push (RPE 4-5)

10 Shuttle Runs

150′ Farmers Carry

(50/35)’s