Bellhouse Crossfit – CrossFit

“4 Real” (AMRAP – Rounds and Reps)

5 Rounds x AMRAP 4:

30/24 Calorie Bike Erg

20 Kettlebell Swings (53/35)

Max 10-Meter Shuttle Runs

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Rest 4 Minutes Between Rounds

SCORE: Total Shuttle Runs

AGE GROUP

13-15 & 55+ | (35/26)

Warm Up

General Flow

3:00 Bike

0:30 Samson Stretch (right)

0:30 Samson Stretch (left)

0:30 Leg Swings (right)

0:30 Leg Swings (left)

0:30 Shuttle Runs

KB progression

After Party

Rest 4 Minutes Between Rounds

[Until 200/160 Calories]:

30 Seconds Machine

30 Seconds Rest

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* Your Choice Between Row or Echo Bike