Bellhouse Crossfit – CrossFit

Daily Encouragement

“Champions keep playing until they get it right” – Billie Jean King

Push Jerk (4 Sets:
3 Push Jerks at 70-80%
* Rest 2-3 Minutes Between Sets)

Strict Pull Up Biatholon (Time)

For Time

400 Meter Run

18 Strict Pull-ups

400 Meter Run

15 Strict Pull-ups

400 Meter Run

12 Strict Pull-ups

Time Cap: 18 Minutes

AGE GROUP : Same as Class
Mod 1)

12-9-6

Strict pull ups

Mod 2)

18-15-12 Banded Pull Ups or Difficult Ring Rows

300m Run

Mod 3)

15 Bar Muscle Ups

12 BMU

9 BMU

Warm Up

200m run

0:30 Pec Stretch (right)

0:30 Pec Stretch (left)

0:30 Band Pass Throughs

0:30 Band Around the Worlds

0:30 Band Pull Aparts

0:30 Spiderman Stretch

0:30 Bodyweight Goodmornings

0:30 Squat Jumps

200m run

Accessory Work

Gun Show

4 Supersets:

20 Banded Straight Arm Lat Pulldowns

20 Banded Tricep Pressdowns

Rest 1-2 Minutes Between Sets