Bell House Fitness – CrossFit

01.31.23 (AMRAP – Reps)

RX

3 rounds for reps:

1:00 handstand push-ups

1:00 DB farmer carry hold

– Rest 3:00 between couplets.

3 rounds for reps:

1:00 ring dips

1:00 DB front rack hold

– Choose your own loading for DBs.

MOD 1

3 rounds for reps:

1:00 pike push-ups

1:00 DB farmer carry hold

– Rest 3:00 between couplets.

3 rounds for reps:

1:00 banded ring dips

1:00 DB front rack hold

– Choose your own loading for DBs.

MOD 2

3 rounds for reps:

1:00 seated DB press

1:00 DB farmer carry hold

– Rest 3:00 between couplets.

3 rounds for reps:

1:00 foot assisted ring dips

1:00 DB front rack hold

– Choose your own loading for DBs.

SKILL WORK

Pre-workout:

4 sets:

:20 ring dip hold (top)

– Rest :10

:20 ring dip hold (bottom)

– Rest :10