Bellhouse Crossfit – CrossFit

Goat Day (No Measure)

On the Minute x 20:

Minute 1: Movement 1

Minute 2: Movement 2

-Or-

“First Hand” [Optional EMOM]

On the Minute x 20:

Minute 1: Bike Erg Calories

Minute 2: AbMat Sit-ups

Minute 3: Double Unders

Minute 4: Rest

Warm Up

General Flow

3:00 Bike

0:30 Quad Pulls

0:30 Knuckle Draggers

0:30 Downward + Upward Dogs

0:30 Spiderman Stretch

0:30 Calf Raises