Bellhouse Crossfit – CrossFit

“Upstream” (5 Rounds for calories)

5 Rounds x AMRAP 4:

18 Toes to Bar

18 Burpees Over Rower

Max Calorie Row

‍

Rest 4 Minutes Between Rounds

Score: Total Calories
Mod. 1:

12 TTB

12 BOR

Max Cal Row

Mod. 2:

12 Knee Raise or sit up

12 BOR

Max Cal Row

Warm Up

0:15-0:20 each

Row

Downward dog

Spiderman

Upward dog

Row

Tall plank

Mountain climbers

Quick ups

Row

Hollow rocks

Alternating single leg v ups

Quick ups over rower

After Party

Body Armor

100 Banded Pull Aparts

100 Banded Bent Over Row

100 Banded Tricep Pull Downs