CrossFit – Tue, May 7

Bellhouse Crossfit – CrossFit

Cement Mixer (Time)

On the 3:00 x 7 Rounds:

400 Meter Run

12 Toes to Bar

* Score Slowest Round

Movement Mods)

Run – 300m, 200m, 800m Bike Erg

T2B – 9 reps, Knee Raise, V Ups

Warm up

General Flow

:45 reverse lunge & reach

:45 Downward dog w/ foot pedal

:45 Pigeon right

:45 Pigeon left

:45 Active spiderman

Line drills :20 each

Shuttle runs

Quad pulls

Shuttle runs

Knuckle drags

Shuttle runs

Butt kickers

Shuttle runs

High knees

Shuttle runs

After Party

3 Sets

10 Spanish Squats With Dumbbells In The Hang

10 Strict Toes To Bar

20 Lunge Steps With Dumbbells In The Hang

1 Minute Plank Hold