Bellhouse Crossfit – CrossFit

“4 Real” (AMRAP – Rounds and Reps)

5 Rounds x AMRAP 4:

25/20 Calorie Echo Bike

20 Kettlebell Swings (53/35)

Max 25ft Shuttle Runs

‍

Rest 4 Minutes Between Rounds

SCORE: Total Shuttle Runs

AGE GROUP

13-15 & 55+ | (35/26)
Mod. 1:

20/14 Cal Bike

(35/25) KBS

Mod.2:

16/12 Cal Bike

15 KBS (35/25)

Mod. 3:

Max HSW

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

‍

* Your Choice Between Row or Echo Bike