Bellhouse Crossfit – CrossFit

The Extra Mile (Time)

400 Meter Run

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4 Rounds For Time:

5 Dumbbell Front Squats (50/35)’s

5 Strict Pull-ups

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400 Meter Run

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3 Rounds:

5 Dumbbell Front Squats (50/35)’s

5 Strict Pull-ups

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400 Meter Run

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2 Rounds:

5 Dumbbell Front Squats (50/35)’s

5 Strict Pull-ups

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400 Meter Run

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1 Round:

5 Dumbbell Front Squats (50/35)’s

5 Strict Pull-ups

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Time Cap: 25 Minutes

Movement Mods)

Run – 300m run, 200m run, 800m C2 Bike

Front Squats – 35/25s, 25/15s, DB Goblet Squats

Strict Pull Ups – Banded strict pull ups, Ring rows, DB Bent Over Rows (moderate weight)

Warm up

Get out DBs

200m Run

Arm swings

Arm wraps

Quad pulls

Knee pulls

Reverse lunge & reach

Scorpions

Push ups

Inchworm to spiderman

Scorpions

Down dog to push ups

Bootstraps

Bunny hops to tuck jumps

High Knees

Butt Kickers

400m Run