Bellhouse Crossfit – CrossFit

Dubstep (Time)

3 Rounds:

80 Double Unders

800 Meter Run

3 Rope Climbs (15′)

‍

Time Cap: 25 Minutes

Movement Mods)

Dubs – 60 per round, 120 singles

Run – 600 meters, 1600m C2 Bike

Rope Climbs -3 Partial Climbs, 3 Pull to stands, 9 strict pull ups per round, 15 ring rows per round

Warm up

General Flow

100m run

:15 – :20 each

Arm swings

Arm wraps

Quad pulls

Knee pulls

Jumping jacks

Lateral rope hops

Forward and back rope hops

Down dog w/ foot pedal

Shoulder taps from plank

Scap retractions

Single unders

Knee push ups

Single unders

Full push ups

Single unders

100m run

After Party

4 Rounds

10 Hollow Rocks

10 V-Ups

:20 Hollow Hold