Bellhouse Crossfit – CrossFit

Shoulder Press (3 Sets:
10 Strict Press
* Build In Weight To Technical Failure)

“The Good Life” (Time)

3 Rounds For Time:

500 Meter Row

12 Burpees

21 Box Jumps (24″/20″)

Time Cap: 18 Minutes

AGE GROUP

13-15 & 55+ Same as class

REPEAT FROM 1/22/24

Score: For time
Mod 1)

Same as RX

Mod 2)

400m Row

12 Up Downs

21 Box Jumps (20/16)

Warm Up

General Flow

2:00 Row (easy)

0:30 Plank Shoulder Taps

0:30 Down Dog Stretch

5 Push-ups

0:30 Empty Barbell Elbow Rotations

0:30 Empty Barbell Overhead Hold

10 Empty Barbell Back Rack Strict

Press

Accessory Work

Bulletproof Shoulders

[PART A]

For Quality:

100 Dumbbell Reverse Flyes (Light Weight)

[PART B]

Accumulate 3 Minutes:

Seated Plate Overhead Hold (45/35)