Bellhouse Crossfit – CrossFit

Weighted Pull-ups (3 Sets:
2 Weighted Strict Pull-ups
* Build In Weight To Technical Failure
* Rest 2-3 Minutes Between Sets)

Mount St. Helens (Time)

For Time:

36 Pull-ups OR 24 chest to bar

63 Kettlebell Swings (24kg / 16kg)

1,200 Meter Run

Time Cap: 18 Minutes

AGE GROUP

55+ / 13-15 (35/25)
Mod 1)

24 Pull Ups

63 KBS (16kg / 12kg)

1200m run

Mod 2)

36 Jumping Pull Ups or Ring Rows

63 Russian KB Swings ( 16kg / 12kg)

800m run

Mod 3)

18 Bar Muscle Ups

63 KBS (24kg / 16kg)

1200m run

Warm Up

General Flow

0:30 Banded Lat Stretch (right)

0:30 Banded Lat Stretch (left)

0:30 Band Pull Aparts

0:30 Overhead Band Pull Aparts

0:30 Spiderman Stretch

0:30 Scorpions

0:30 Banded Goodmornings

0:30 Calf raises

0:30 Pogo Hops

Accessory Work

Gun Show

3 Supersets:

10 Barbell Bent Over Rows

10 Wall Dumbbell Curls

Rest 2-3 Minutes Between Supersets