Bellhouse Crossfit – CrossFit

“Plinko” (AMRAP – Rounds and Reps)

AMRAP 40:

20/15 Calorie Row

20/15 Calorie Echo Bike

20 Shuttle Runs

20 Sit-ups

AGE GROUP

13-15 & 55+ | Same as class
Mod. 1:

15/11 Cal Row

15/11 Cal Bike

15 Shuttle Runs

15 Sit ups

Mod. 3:

GHDs for sit ups

Warm Up

Line drills 25’ each

Quad pulls

Knee pull + calf raise

Inchworm + spiderman

Toe walk

Heel walk

Gater openers

Bunny hops

Broad jumps

High knees

Buttkickers

Shuttle Run

After Party

Killer Core

6 Sets:

20 Banded Kneeling Crunches

10 Seconds Rest

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Directly Into…

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6 Sets:

20 Second Prone Knee to Elbow

10 Seconds Rest