Bellhouse Crossfit – CrossFit

Sumo Deadlift (3 Sets:
10 Sumo Deadlifts
* Build In Weight To Technical Failure)

“Full Swing” (Time)

5 Rounds For Time:

10 Single Arm Devil’s Press (70/50)

20-40-60-80-100 Double Unders

Time Cap: 18 Minutes

AGE GROUP

13-15 & 55 + : 50/35lbs
Mod 1)

50/35

20-40-60-80-100 double unders

Mod 2)

35/25

30-60-90-120-150 single unders

Mod 3)

5 Rounds For Time:

10 Single Arm Devil’s Press (70/50)

20-40-60-80-100 Crossovers

Warm Up

General Flow

0:20 Spidermans

0:20 Downward + Upward Dogs

0:20 Scorpions

0:20 Easy Single Unders

0:20 Runner Jump Rope

0:20 Single-Single-Double

0:20 Double Unders

Accessory Work

Zone 2

30-60 Minutes For Quality:

1 Minute Row

5-10-15…Calorie Bike Erg

* Performed At RPE 2-3