Bellhouse Crossfit – CrossFit

“Boat Shoes” (Time)

For Time:

1,500/1,350 Meter Row

1,200 Meter Run

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Rest 3 Minutes

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1,000/900 Meter Row

800 Meter Run

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Rest 3 Minutes

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500/450 Meter Row

400 Meter Run

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Time Cap: 35 Minutes

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AGE GROUP

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

1,350/1,200m Row

900/800m Row

450/400m Row

Mod. 2:

1200/1050m Row

800m Run

800/700m Row

600m Run

400/350m Row

300m Run

Warm Up

General flow

0:30 calf stretch (right)

0:30 calf stretch (left)

0:30 pigeon (right)

0:30 pigeon (left)

0:30 samson (right)

0:30 samson (left)

Line drills 25’ each

Quad pulls

Knee pull + calf raise

Inchworm + spiderman

Toe walk

Heel walk

Gater openers

Bunny hops

Broad jumps

High knees

Buttkickers

100m run

After Party

“Honeymoon”

For Quality:

400 Meter Zercher Carry (1/2 Bodyweight)