Bellhouse Crossfit – CrossFit

“Ab-solute Zero” (AMRAP – Reps)

3 Sets:

2 Minute echo Bike Calories

1 Minute Toes to Bar

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Rest 3 Minutes

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2 Sets:

2 Minute Shuttle Runs

1 Minute Toes to Bar

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Rest 3 Minutes

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1 Set:

2 Minute Row Calories

1 Minute Toes to Bar

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AGE GROUP

13-15 & 55+

Same as class

Warm Up

Line Drill Warm Up 25’ Each

High Knees

Butt Kicks

Lateral Shuffles (both directions)

Karaoke/ Grapevine (both directions)

Walking Lunges with Twist

Toy Soldiers (Frankenstein Kicks)

Leg Cradles (Knee to Chest Stretch)

Spiderman Walks

Inchworms

Easy Shuttle Run

Hard Shuttle Run

After Party

Durability

[Sled Push Intervals]:

6×15 Meters

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* Rest 1-2 Minutes Between Sets

* Increase Weight Each Set