Bellhouse Crossfit – CrossFit

“Gas Pedal”  (Time)

For Time:

[Buy-In]:

200 Meter Farmers Carry

‍

4 Rounds:

15 Burpees

25/20 Calorie Echo Bike

15 Toes to Bar

‍

[Cash-Out]:

200 Meter Farmers Carry

‍

Dumbbells: (50/35)’s

‍

Time cap : 30 Minutes
Mod. 1:

4 Rounds:

12 Burpees

21/17 Calorie Echo Bike

12 Toes to Bar

Mod. 2:

4 Rounds:

9 Burpees

25/20 Calorie Echo Bike

12 Toes to Parallel or knee raises

Warm Up

General Flow 0:20 each

Grab DBs

Arm circles

Arm wraps

Truck twists

Quad pulls

Knuckle draggers

Plank hold

Downward dog

Hollow hold

Scorpions

Suitcase hold (right) (one DB by the side)

Suitcase hold (left) (one DB by the side)

Single leg V ups

Farmers hold (both DBs by the sides)

Look for athletes to roll the shoulders back and down

Sit ups

Farmers carry

After Party

Aerobic Capacity

Every 5 Minutes x 4 Rounds:

800 Meter Run

‍

* RPE 5-6