Bellhouse Crossfit – CrossFit

“Heart & Swole” (Time)

10 Rounds For Time:

5 Strict Pull-ups

10 Dumbbell Floor Press (50/35)’s

15/12 Calorie Bike Erg

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Time Cap: 30 Minutes

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KG | (22.5/15)

Warm Up

1:00 Bike (easy pace)

0:30 childs pose

0:30 scorpions

0:30 Downward dog

1:00 bike (moderate pace)

0:30 tall plank

0:15 toe taps

0:15 shoulder taps

0:15 push ups

1:00 bike (hard)

After Party

Aerobic Capacity

1 Minute Row, 6 Minute Bike Erg

2 Minute Row, 5 Minute Bike Erg

3 Minute Row, 4 Minute Bike Erg

4 Minute Row, 3 Minute Bike Erg

5 Minute Row, 2 Minute Bike Erg

6 Minute Row, 1 Minute Bike Erg

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* RPE 2-3