Bellhouse Crossfit – CrossFit

“Time Lord” (AMRAP – Rounds and Reps)

AMRAP 30:

50 Strict Pull-ups

100 Push-ups

150 Sit-ups

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Every 2 Minutes [Starting at 0:00]:

500 Meter Bike or 200m run
Mod. 1

30 Strict Pull-ups

80 Push-ups

120 Sit-ups

Mod. 2

50 Ring rows

80 Push-ups to abmat

100 Sit-ups

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Warm Up

General flow 0:20-0:30 each

Bend and reach

Samson (right)

Samson (left)

Scorpions

Prone snow angels

Tall plank

Downward dog

Up down planks

Lunge + reach

Cossak squats

Tempo push ups

Hollow rocks

Push ups

Sit ups

After Party

Gun Show

3 Super Sets:

20 Dumbbell Chest Flyes

20 Dumbbell Tricep Kick Backs

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Rest 1 minute between Super Sets