Bellhouse Crossfit – CrossFit

“Heart & Swole” (Time)

10 Rounds For Time:

5 Strict Pull-ups

10 Dumbbell Floor Press (50/35)’s

12/9 Calorie Bike

‍

Time Cap: 30 Minutes

‍
10 Rounds For Time:

3 Strict Pull-ups

7 Dumbbell Floor Press (50/35)’s

12/9 Calorie Bike

10 Rounds For Time:

5 jumping Pull-ups or ring rows

10 Dumbbell Floor Press (35/25)’s

9/6 Calorie Bike

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

‍

* RPE 2-3