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)

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Time Cap: 35 Minutes

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KG | (52/38)
Mod. 1:

Front Rack Reverse Lunges (95/65)

Mod. 2:

300m Run

20 Abmat sit ups

10 Lateral Barbell Burpee

10 Front Rack Reverse Lunges (Light-Moderate)

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