Bellhouse Crossfit – CrossFit

Deadlift (3 Sets:
2 Deadlifts
* Build In Weight To Technical Failure
* Rest 2-3 Minutes Between Sets)

Mufasa (AMRAP – Reps)

On the Minute x 10:

3 Power Snatches (115/85)

Max Bar-Facing Burpees

SCORE : Total Burpees

AGE GROUP

55+ / 13-15

(95/65)
Mod 1)

(95/65)

Mod 2)

(75/55)

Burpees

Mod 3)

(135/95)

Warm Up

General Flow (Grab PVC Pipes)

0:30 PVC Passthrough

0:30 PVC Around the World

(clockwise)

0:30 PVC Around the World (counter

clockwise)

0:30 PVC Sumo Goodmornings

0:30 Pigeon (right)

0:30 Pigeon (left)

0:30 Inchworm + Push-Up

0:30 Glute Bridge

0:30 Step Back, Step Up Burpee

0:20 Jump Back, Jump Up Burpee

Accessory Work

Posterior Pump

[PART A]

3 Sets:

20 Feet Elevated Dumbbell Glute Bridges

* Elevate Feet Onto 45# Plates

[PART B]

3 Sets:

20 Single Leg Prone Banded Hamstring Curls (Each Side)