Bellhouse Crossfit – CrossFit
“30 For 30” (Time)
For Time:
21-18-15-12-9 Pull-ups
18/15 Cal Echo Bike
9-12-15-18-21 Toes to Bar
18/15 Cal Echo Bike
Time Cap: 30 Minutes
AGE GROUP
13-15 & 55+ | Same as class
Mod. 1:
18-15-12-9-6 Pull-ups
15/12 Cal Echo Bike
6-9-12-15-18 Toes to Bar
15/12 Cal Echo Bike
Mod. 2:
Ring Rows or Jumping pull ups
12/9 Cal Bike
Kipping knee raises or Alt. V-ups
12/9 Cal bike
Mod. 3:
Chest to Bar Pull ups
WARM UP
0:20 each or written time
1:00 Bike 80-84 RPM
Samson stretch (right)
Samson stretch (left)
Scorpions
Downward dog
0:40 Bike 85-90 RPM
Arm circles
Arm wraps
Tall plank
Plank toe taps
0:20 Bike 90-94 RPM
Hollow body rocks
Sit ups
V ups
Pull Up/T2B progression
After Party
“Nospil”
Not For Time:
400 Meter Backwards Sled Drag @weight(90/60)