Bellhouse Crossfit – CrossFit

Krabby Patty (Time)

For Time:

24/20 Calorie Bike

40 Dumbbell Hang Snatches

40 AbMat Sit-ups

40 Dumbbell Step Back Lunges

40 AbMat Sit-ups

40 Dumbbell Hang Snatches

24/20 Calorie Bike

* 40 Double Unders Between Each Movement

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Time Cap 22:00

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Dumbbell: (50/35)

Movement Mods)

Reps – bring all reps to 30

Bike Cals – 20/16, 16/12, 40/32 bike erg

DB – 35/25, 25/15

Double Unders – 30 reps, 60 single unders

Warm up

General Flow 0:20 of each

Bike

Arm swings

Quad pulls

Upward dog press ups

Bike

Inchworm + push up

Spiderman

Downward dog + foot pedal

Bike

Jumping jacks

Push ups

Hollow rocks

Bike

Line hops (side to side)

Line hops (forward to back)

Sit ups

After Party

3 Sets

Single Arm DB Bent row each arm

10 reps at @heaviest

15 reps at @heavy

20 reps at @moderate

*Complete sets unbroken