Bellhouse Crossfit – CrossFit

“Time Will Tell” (Time)

[On the 00:00]: 4,000/3,600 Meter Bike Erg

[On the 10:00]: 2,000/1,800 Meter Row

[On the 20:00]: 1 Mile Run

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Score: Total Working Time

Time Cap: 30 Minutes

Warm Up

Knuckle draggers

Quad walk

Lunge and reach

Toe walk

Heel walk

Lateral lunges

A skips

High knees

Butt kicks

Shuttle run slow (x2 down and back)

Shuttle run moderate (x2 down and back)

Shuttle run fast (x2 down and back)

‍ Cadence warm up and Row

After Party

Posterior Pump

3-4 Sets For Quality:

10 Banded Russian Kettlebell Swings

30 Second Banded Hip Thrust Hold

50′ Banded Monster Walk Steps (25′ Each Way)