Bellhouse Crossfit – CrossFit

“Dasher” (Time)

For Time:

1,000 Meter Run

50 Sit-ups, 25 Push-ups

800 Meter Run

40 Sit-ups, 20 Push-ups

600 Meter Run

30 Sit-ups, 15 Push-ups

400 Meter Run

20 Sit-ups, 10 Push-ups

200 Meter Run

10 Sit-ups, 5 Push-ups

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Time Cap: 35 Minutes

AGE GROUP

Same as class

Warm Up

General Flow 0:20-0:30 Each

Arm Circles (Small to Large)

Leg Swings (Front and Side)

Air Squats

Tall Plank

Inchworms

Mountain Climbers

Plank Shoulder Taps

Dynamic Lunges

Scapular Push-Ups

High Knees

Butt Kicks

After Party

Durability

[Sled Push Intervals]:

6×15 Meters

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* Rest 1-2 Minutes Between Sets

* Increase Weight Each Set

* Aim To Increase Total Weight From 12/12