Bellhouse Crossfit – CrossFit

“Floor & Decor” (Time)

5 Rounds For Time:

30/24 Calorie Bike Erg

10 Burpees

30 AbMat Sit-ups

10 Burpees

‍

Time Cap: 25 Minutes

Warm up

General Flow 0:20-0:30 of each

Arm circles forward

Arm circles backward

Arm swings(Up & Over)

Arm wraps

Trunk twists planted

Trunk twists w/ rotation

Quad pull

Knuckle draggers

Reverse lunge w/ reach

Alternating spidermans

Downward Dog

Scorpions

Pigeon (right)

Pigeon (left)

Squat hold

Air squats

After Party

4 Rounds

20 Hollow Rocks

20 V-Ups