Bellhouse Crossfit – CrossFit

Magic 8 Ball (Time)

For Time:

1,600 Meter Run

80 AbMat Sit-ups

800 Meter Medicine Ball Run

40 AbMat Sit-ups

400 Meter Farmers Carry

20 AbMat Sit-ups

Med-Ball: (20/14)

Dumbbells: (50/35)’s

Time Cap: 35 Minutes

SCORE: Time

AGE GROUP

13-15, 55+ : (14/10), (35s/25s)
Mod 1)

1200m run

80 sit ups

600m med ball run

40 sit ups

300m farmers carry

20 sit ups

(14/10)

(35s/25s)

Mod 2)

1000m run

60 sit ups

400m med ball run

30 sit ups

200m farmers carry

20 sit ups

(14/10)

(25s/15s)

Mod 3)

1,600 Meter Run

80 AbMat Sit-ups

800 Meter Medicine Ball Run

40 GHD Sit-ups

400 Meter Farmers Carry

20 Med-Ball GHD Sit-ups

Med-Ball: (20/14)

Dumbbells: (50/35)’s

Warm Up

General Flow

0:20 Trunk Twists

0:20 Arm Circles

0:20 Quad Pulls

0:20 Knuckle Draggers

0:20 Alternating Lunge + Reach

0:20 Spidermans

0:20 Hip Openers

0:20 Soldier Kicks

0:20 Pogo Hops

0:20 High Knees

0:20 Butt Kicks

0:20 Abmat Sit Ups

Accessory Work

VO2 Max

Bike or Run For Total Distance:

1 Minute Work, 2 Minutes Rest

3 Minute Work, 2 Minutes Rest

5 Minute Work, 2 Minutes Rest

3 Minute Work, 2 Minutes Rest

1 Minute Work

* Performed At RPE 7-8