Bellhouse Crossfit – CrossFit

Back Squat (4 Sets [Building In Weight]:
2 Back Squats at 77-87%
Rest 2-3 Minutes Between Sets)

Far From Over (Time)

30-24-18:

Box Jump Overs (30″/24″)

Dumbbell Reps (50/35)’s

100 Meter Farmers Carry

Round 1: Dumbbell Push Press

Round 2: Dumbbell Front Squats

Round 3: Dumbbell Thrusters

Time Cap: 15 Minutes

AGE GROUP

55+ / 13-15

(35/25)’s
Mod 1)

BJO (24/20)

DBs (35s/25s)

Mod 2)

BJO (20/16)

DBs (25/15)

BAF)

25-20-15

BJO (20/16)

DBs (25/15)

Mod 3)

(70s/50s)

Warm Up

General Flow

0:30 Couch Stretch (right)

0;30 Couch Stretch (left)

0:30 Pigeon (right)

0:30 Pigeon (left)

0:30 Bootstraps

0:30 Cossak Squats

15 Calf Raises [Each Leg]

15 Pogo Hops [Each Leg]

10 Box Step-ups

10 Jumps to Short Box & Step Down

4 Jumps to Workout Height & Step

Down

Accessory Work

Killer Core

3 Supersets:

10 Weighted Sit-ups (Moderate)

20 Sit-ups (Unweighted)

* Rest 1-2 Minutes Between Sets

Killer Core

3 Supersets:

10 Weighted Sit-ups (Moderate)

20 Sit-ups (Unweighted)

* Rest 1-2 Minutes Between Sets