Bellhouse Crossfit – CrossFit

“Hold Still” (Time)

5 Rounds For Time:

400 Meter Run

30 AbMat Sit-ups

20 Lateral Barbell Burpees

10 Front Rack Reverse Lunges (115/85)

‍

Time Cap: 35 Minutes

‍

KG | (52/38)

Warm Up

200m run

Knuckle draggers

Quad pulls

Standing figure 4

Samson (right)

Samson (left)

Upward dog press ups

Hollow body rocks

Push ups

Glute bridge

Alternating v ups

Quick ups

Sit ups

Burpees

200m run

After Party

Bulletproof Shoulders

2 Sets

30 Banded pull aparts

30 Supinated pull aparts

30 Banded face pulls

*Anchor band to rig for face pulls