Bellhouse Crossfit – CrossFit

Back Squat (3 Sets:
3 Back Squats
* Build In Weight To Technical Failure)

Wrecking Ball (AMRAP – Reps)

AMRAP 5:

50/40 Calorie Row

Max Wallballs (20/14)

AMRAP 4:

40/32 Calorie Row

Max Wallballs (20/14)

AMRAP 3:

30/24 Calorie Row

Max Wallballs (20/14)

AMRAP 2:

20/16 Calorie Row

Max Wallballs (20/14)

AMRAP 1:

10/8 Calorie Row

Max Wallballs (20/14)

Score: total number of wall balls accumulated

AGE GROUP:

13-15, 55+ : (20/10) to 9′
Mod 1)

40/32 Cal Row

Wall balls (20/14)

30/24 Cal Row

WBs

20/16 Cal Row

WBs

10/8 Cal Row

WBs

8/6 Cal Row

Mod 2)

30/24 Cal Row

Wall Balls (14/10)

20/16 Cal Row

WBs

10/8 Cal Row

WBs

8/6 Cal Row

WBs

6/4 Cal Row

WBs

Warm Up

General Flow

1:30 Row

0:30 Couch Stretch (right)

0:30 Couch Stretch (left)

0:30 Pigeon (right)

0:30 Pigeon (left)

0:30 Squat Hold

0:30 Bodyweight Kang Squats

0:30 Air Squats

Accessory Work

Bulletproof Shoulders

For Quality:

100 Empty Barbell Z-Press

100 Banded Face Pulls