Bellhouse Crossfit – CrossFit

Stone Cold (Time)

For Time:

4,000/3,600 Meter Bike Erg OR 100/80 Cal Echo Bike

2,000/1,800 Meter Row

100 Shuttle Runs (25 ft = 1 shuttle run rep)

Performed As:

2 Minutes On

1 Minute Off

Time Cap: 42 Minutes

SCORE: Time

AGE GROUP

13-15, 55+ : Same as class
Mod 1)

Same as RX

Mod 2)

3,600/3,200 Meter Bike Erg OR 80/60 Cal Echo Bike

1,800/1,200 Meter Row

75 Shuttle Runs

Warm Up

General Flow

2:00 Easy Bike

2:00 Easy Row

1:00 Easy Shuttle Runs

0:20 Calf Stretch (right)

0:20 Calf Stretch (left)

0:20 Quad Stretch (right)

0:20 Quad Stretch (left)

0:20 Bootstraps

0:20 Knuckle Draggers

Accessory Work

Gun Show

2 Drop Sets To Failure:

A) Max Dumbbell Bench Press (70/50)’s

B) Max Dumbbell Bench Press (50/35)’s

C) Max Dumbbell Bench Press (35/25)’s

* No Rest Between A-B-C

* Rest 5 Minutes After C