Bellhouse Crossfit – CrossFit

Run Up (Time)

5 Rounds For Time:

400 Meter Run

6 Strict Pull-ups

400 Meter Run

15 Push-ups

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Time Cap: 30 Minutes

Movement Mods)

Run – 300m, 200m, 800m C2 Bike

Strict Pull Ups – Banded strict pull ups, jumping pull ups, ring rows (CHALLENGING)

Push Ups – 10 reps, Hand release push ups, elevated push ups

Warm up

General Flow 0:20 each

200m Run

Arm swings

Arm wraps

Quad pulls

Knuckle draggers

Tall plank

Scap push ups

Standing figure 4

Reverse lunge w/ reach

Up down planks

Alternating bird dogs

High knees in place

Butt kicks in place

Tempo push ups

Elevate if needed

100m run

Push ups

100m run

After Party

30 Sit-ups

100ft Farmers Carry

200ft DB Front Rack Carry

100ft Farmers Carry

30 Sit-ups