Bellhouse Crossfit – CrossFit

“Rhubarb” (Time)

5 Rounds For Time:

40 Sit-ups

30 Push-ups

20 Pull-ups

1k/900 Meter Bike

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Time Cap: 40 Minutes

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AGE GROUP

13-15 & 55+ | Same as Class
Mod. 1:

30 Sit ups

20 Abmat Push ups

20 Ring rows or Banded Pull ups

800/700m Bike

Mod. 3:

20-30 GHDs

20 HSPU

10 Bar Muscle ups

1k/900m Bike

Warm Up

General Warm Up

3:00 Bike

0:20 Plank

0:20 Mountain Climbers

0:20 Downward Dog

0:20 Hollow Hold

0:20 Air Squats

0:20 Dead Hang

After Party

Lactate Threshold

8 Minute Row Calories, 4 Minute Recovery Echo Bike

6 Minute Row Calories, 3 Minute Recovery Echo Bike

4 Minute Row Calories, 2 Minute Recovery Echo Bike

2 Minute Row Calories, 1 Minute Recovery Echo Bike

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Row: [RPE 5-6]

Bike: [RPE 2-3]