Bellhouse Crossfit – CrossFit

Shoulder Press (On the 3:00 x 3 Sets: 
5 Strict Press
 
* Same Weight Across
* Aim ~78%)

“Landlocked”  (Time)

For Time:

500/450 Meter Row

30 Burpees Over Rower

1,000/900 Meter Row

30 Burpees Over Rower

500/450 Meter Row

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Time Cap: 18 Minutes

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Bike Subs are (25/20)(50/40) Cal Echo

AGE GROUP

13-15 & 55+ | Same as class
Mod. 1

450/400m Row

900/800m Row

Mod. 2

400/350m Row

25 Burpees in place

800/700m Row

25 Burpee in place

400/350m Row

Warm Up

General Flow 0:20-0:30 Each

Row (1 minute)

Arm Circles

Reverse Lunges with Reach

Spiderman Lunges

Air Squats

Inchworms

Lateral Shuffles

Quick Ups (Burpee Prep)

Shoulder Taps (in Plank Position)

High Knees

After Party

3 Giant Sets For Quality:

5 Strict Toes to Bar

10 V-Ups

20 Sit-ups

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Rest 2 Minutes Between Giant Sets