Bellhouse Crossfit – CrossFit

“Sixth Sense” (5 Rounds for calories)

AMRAP 6:

200 Meter Run

Max Calorie Row

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Rest 2 Minutes

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AMRAP 6:

400 Meter Run

Max Calorie Row

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Rest 2 Minutes

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AMRAP 6:

600 Meter Run

Max Calorie Row

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Rest 2 Minutes

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AMRAP 6:

800 Meter Run

Max Calorie Row

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Rest 2 Minutes

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AMRAP 6:

1,000 Meter Run

Max Calorie Row

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AGE GROUP

13-15 & 55+ | Same as Class
Run Sub:

Men:

200-400-600-800-1,000m Ski

12-24-36-48-60 Calorie Echo Bike

500-1,000-1,500-2,000-2,500m Bike Erg

Women:

180-360-540-720-900m Ski

10-20-30-40-50 Calorie Echo Bike

450-900-1,350-1,800-2,250m Bike Erg

Warm Up

General Warm Up

3:00 Calf + Hamstring Roll (use foam roller or barbell if needed)

200m Jog

0:20 Quad Pulls

0:20 Knuckle Draggers

0:20 Gate Openers

0:20 High Knees

0:20 Butt Kickers

0:20 Pogo Hops

After Party

Killer Core

For Quality:

Accumulate 4 Minute Side Plank (Each Side)

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Every Break:

100′ Double Kettlebell Front Rack Carry