Bellhouse Crossfit – CrossFit

GOAT Day (No Measure)

On the Minute x 20:

Minute 1: Movement 1

Minute 2: Movement 2

-OR-

“Even Flow”

Every 2 Minutes x 10 Sets:

30 Bodyweight Reps

Max Calorie Bike Erg/Echo Bike

A Rounds: 30 AbMat Sit-ups

B Rounds: 30 Air Squats
Mod 1)

Same as RX

Mod 2)

25 reps

BAF)

20 reps

Warm Up

General Flow

3:00 Easy Bike

0:20 Quad Pulls

0:20 Knuckle Draggers

0:20 Tall Plank

0:20 Spiderman

0:20 Plank Shoulder Taps

0:20 Hollow Hold

0:20 Sit Ups