Bellhouse Crossfit – CrossFit

“Do Not Disturb”  (Time)

2 Rounds For Time:

1,000/900 Meter Row

40 Toes to Bar

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Every 2 Minutes [Starting at 0:00]:

200 Meter Run

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Time Cap: 35 Minutes

AGE GROUP

13-15 & 55+ | Same as class
Mod. 1:

25 TTB

Mod. 2:

800/750 Row

40 Toes to Parallel or V-ups

150 or 100m Run

Mod. 3:

Same

Warm Up

General Flow

1:00 Row

0:30 Downward + Upward Dog

0:30 Scorpions

0:40 Row

0:20 Calf Raises

0:20 Bootstraps

0:20 Leg swings (front and back) (both legs)

0:20 Row

0:20 Hollow Rocks

0:20 V-Ups

0:20 Sit ups

200m Run

T2B progression

After Party

Gun Show

2 Giant Sets:

A) 10 Push-ups (Higher Box)

B) 10 Push-ups (Low Box)

C) 10 Push-ups (Floor)

D) 10 Push-ups (Low Box)

E) 10 Push-ups (Higher Box)

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* Move Directly From One Height To The Next

* Rest 3 Minutes Between Giant Sets