Bellhouse Crossfit – CrossFit

“Down-And-Outer”  (Time)

3 Rounds For Time:

60/50 Calorie Echo Bike

50 Sit-ups

30 Hand Release Push-ups

100 Meter Farmers Carry (50/35)’s

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Time Cap: 32 Minutes

AGE GROUP

13-15 & 55+ |(35/20)’s
Mod. 1:

50/40 Cal Echo Bike

Mod. 2:

40/32 Cal Bike

35 Sit ups

20 Push ups to abmat or Box

100m Carry (35/25)s

Mod. 3:

30 GHD in sub for sit ups

Warm Up

General Flow 0:20-0:30 Each

Bear Crawls

Arm Circles

Cat-Cow Stretch

World’s Greatest Stretch

Air Squats

Glute Bridges

Spiderman Lunges

Lateral Lunges

Jump Rope (Single Unders)

Seal Jacks

DB Deadlift (Light Load)

DB Shoulder Shrugs (Light Load)

Farmers Carry (Light Load)

After Party

[PART A]

3×10 Double Dumbbell Bent Over Row

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[PART B]

3×20 Elevated Tricep Push-ups

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Rest 2 Minutes Between All Sets