Bellhouse Crossfit – CrossFit

GOAT Day (No Measure)

On the Minute x 20:

Minute 1: Movement 1

Minute 2: Movement 2

-OR-

“Remain Seated” [Optional EMOM]

On the 2:30 x 8 Rounds:

500/450 Meter Row

Warm Up

General Flow

0:30 Couch Stretch (right)

0:30 Couch Stretch (left)

0:30 Pigeon (right)

0:30 Pigeon (left)

0:30 Downward + Upward dogs

0:30 Worlds Greatest (right)

0:30 Worlds Greatest (left)

0:30 Bootstraps

0:30 Bodyweight Goodmornings

Accessory Work

Bulletproof Shoulders

8 Sets For Time:

8 Unbroken Strict Press @ 50%