Bellhouse Crossfit – CrossFit

Toss Up (AMRAP – Rounds and Reps)

4 Rounds x AMRAP 4:

Buy-In: 400 Meter Run

Max Rounds…

12 Push Press (135/95)

21 Box Jumps (24″/20″)

* Rest 4 Minutes Between Rounds

* Pick-up Where You Left Off Inside

Score: Total Rounds + Reps

AGE GROUP

13-15, 55+ : (95/65)
Mod 1)

400m run

12 push press (95/65)

21 Box Jumps (24/20 in)

Mod 2)

300m run

12 push press (75/55)

15 box jumps (20/16 in)

Warm Up

General Flow

1:30 Box Step Ups

0:30 Calf Stretch (right)

0:30 Calf Stretch (left)

0:30 Leg Swings (right)

0:30 Leg Swings (left)

0:20 Pogo Hops

0:20 High Knees

100m Run

Accessory Work

Gun Show

3 Sets:

Push-ups To Failure

Rest 3 Minutes Between Sets