Bellhouse Crossfit – CrossFit

Strict Weighted Chin up (Weighted Strict Pull-up
3 Sets: 
5 Weighted Strict Pull-ups 
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* Build In Weight To Technical Failure )

If not pull up we will see how far we can bing up our feet on a ring row or how little bands we can use for banded pull ups.

“Regional Manager” (Time)

10 Rounds For Time:

200 Meter Run

1 Rope Climb (15′)

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Time Cap: 18 Minutes

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AGE GROUP

13-15 & 55+ | Same as class
Mod. 1:

8 rounds

Mod. 2:

7 rounds

200m Run

10 ring rows

Mod. 3:

Legless rope climbs

Warm Up

General Flow

0:30 Banded Lat Stretch (Right)

0:30 Banded Lat Stretch (Left)

0:30 Calf Stretch (Right)

0:30 Calf Stretch (Left)

0:20 Pogo Hops

0:20 Inchworms

0:20 Lunge with Reach

0:20 Ring Rows

0:20 Knuckle Draggers

0:20 Push-Ups

After Party

Durability

For Quality:

100 Meter Plate Pinch Carry

200 Meter Bear Hug Double Plate Carry

100 Meter Plate Pinch Carry

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Plates: 2 x (45/35)’s