Bellhouse Crossfit – CrossFit

“Connect The Dots” (Time)

For Time:

10-9-8-7-6-5-4-3-2-1 Toes to Bar

200/180 Meter Row

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Directly Into…

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20-18-16-14-12-10-8-6-4-2 Push-ups

200/180 Meter Row

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Time Cap: 35 Minutes

Warm Up

General Flow 0:20 each

Tall plank

Downward dog

Tall plank

Scorpions

Plank shoulder taps

Plank toe taps

Spidermans

Up down planks

Negative push ups

Hollow body hold

Push ups from knees

Sit ups

Push ups

After Party

Aerobic Capacity

30-60 Minutes For Quality:

400 Meter Run

500 Meter Row

1,000 Meter Bike Erg

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* Performed At RPE 2-3