Bellhouse Crossfit – CrossFit

The Admiral (Time)

“The Admiral”

3 Rounds For Time:

20 Burpee Pull-ups

20 Front Squats (155/105)

20 Box Jumps (24″/20″)

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Time Cap: 25 Minutes

Warm up

General Flow :20 – :30 each

Bootstrap

Downward dog

Pigeon right

Downward dog

Pigeon left

Step ups

Air squats

Quick ups (no push up burpee)

Quick ups w/ max vertical jump

Box jump

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CT Barbell Flow :15 – :20 each

Goodmornings

Back squat

Elbow rotations

Press & reach

Stiff leg deadlifts

Front squats