Bellhouse Crossfit – CrossFit

Daily Encouragement

“The future belongs to those who believe in the beauty of their dreams” – Eleanor Roosevelt

Weighted Pull-ups (3 Sets [Building In Weight]:
2 Strict Pull-ups at 85-95%
Rest 2-3 Minutes Between Sets)

Jailbreak (Time)

2 Rounds For Time:

30 Toes to Bar

400 Meter Run

30 Chest to Bars OR 15 Bar Muscle Ups

400 Meter Run

Time Cap: 18 Minutes

AGE GROUP : Same as class
Mod 1)

30 Pull Ups instead of C2B

Mod 2)

20 T2B or Knee Raises

20 Pull ups or Ring Rows

Warm Up

General Flow

0:30 Calf Stretch (right)

0:30 Calf Stretch (left)

0:30 Knuckle Draggers

0:30 Quad Pulls

0:30 Tall Plank

0:30 Mountain Climbers

0:30 High Knees

0:30 Butt Kickers

0:30 Sit-Ups

Accessory Work

Killer Core

4 Supersets:

20 Alternating Dumbbell Plank Rows (10/Side)

10 Dumbbell Side Bends (R)

10 Dumbbell Side Bends (L)

* Rest 2 Minutes Between Supersets