Bellhouse Crossfit – CrossFit

Push Jerk (3×2)

Heavier than last week about 86%

“Boop”  (AMRAP – Rounds and Reps)

AMRAP 18:

18 Toes to Bar

18 Push Press (115/85)

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Every 2 Minutes [Starting at 0:00]:

200 Meter Run

Time Cap: 18 Minutes

Score| Total Rounds+Reps of T2B & Push Press

AGE GROUP

13-15 & 55+ | (95/65)
Mod. 1:

12 Toes to Bar

18 Push press (95/65)

Mod. 2:

18 Kipping knee Raise/Toes to space/alt. V ups

18 Push press (75/55)

Mod. 3:

18TTB

9 Push press (165/115)

Warm Up

General Flow 0:20 Each or Written Distance

200m Run

Arm Circles (Small to Large)

Scorpions

Samson Stretch (right)

Samson Stretch (left)

Knuckle Draggers

Air Squats

Inchworms + Spiderman

Plank to Downward Dog

Shoulder Taps (in Plank Position)

Lateral Lunges

High Knees

Butt Kicks

After Party

Bulletproof Shoulders

[PART A]

3×10 Lu Raises

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[PART B]

3×10 Dumbbell Reverse Flyes

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Rest 1 Minute Between All Sets