Bellhouse Crossfit – CrossFit

“4k Med-ley” (Time)

For Time:

1,000 Meter Run

800 Meter Med-Ball Run

400 Meter Farmers Carry

800 Meter Med-Ball Run

1,000 Meter Run

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Rest 2 Minutes Between Stations

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Dumbbells: (50/35)’s

Med-Ball: (20/14)

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Time Cap: 35 Minutes

AGE GROUP

13-15 & 55+ | Dumbbells: (35/20)’s + Wallball: (14/10)

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

Overhead Med-Ball Carry Walk (lightweight)

Single-Arm Farmer’s Walk (lightweight)

After Party

Killer Core:

[PART A]

Accumulate 3 Minute Plank Hold

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[PART B]

B) 3 x 15 Paloff Press (Each Side)

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No Rest Between Sets