Bellhouse Crossfit – CrossFit
“Time Will Tell” (Time)
[On the 00:00]: 5,000/4,500m Echo Bike
[On the 10:00]: 2,000/1,800 Meter Row
[On the 20:00]: 1 Mile Run
Score: Total Working Time
Time Cap: 30 Minutes
Mod. 1 Same
Mod. 2:
3.8/3.4km Bike
1,500/1,350m Row
1,200m Run
BAF:
2.5/2.25km Bike
1000/900m Row
800m Run
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)