Bellhouse Crossfit – CrossFit

“Six Flags”  (Calories)

6 Rounds x AMRAP 4:

12 Single Dumbbell Hang Clean & Jerks (70/50)

400 Meter Run

Max Calorie Echo Bike

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Rest 1 Minute Between Rounds

SCORE: Lowest Calorie Round

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AGE GROUP

13-15 & 55+ | (50/35)
Mod. 1:

(50/35)

Mod. 2:

(35/25)

300m Run

Mod. 3:

6 Bar Muscle ups (replace C&J)

Warm Up

General Flow 0:20-0:30 Each

Bike (30 seconds)

Arm Circles

Samson Stretch

Spiderman Lunges

Good Mornings

Leg Swings (Front and Side)

Air Squats

Inchworms

Bike (30 seconds)

Lateral Shuffles

Quick Feet Drill

High Knees

Bike (30 seconds)

After Party

“Lipson”

For Quality:

400 Meter Sled Push (Bodyweight)

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REPEAT FROM 8/1/24