Bellhouse Crossfit – CrossFit

“Heat Of The Moment”  (Time)

4 Rounds For Time:

400 Meter Run

20 Burpee Pull-ups

1,000/900 Meter Bike Erg

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Rest 1 Minute Between All Stations

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Time Cap: 40 Minutes

AGE GROUP

13-15 & 55+ | 10 Burpee Pull-Ups

Warm Up

General Flow

200m run

1:00 Bike

0:30 High knees

0:30 Butt kicks

0:30 Leg swings (front to back)

0:30 Inchworm to push up

0:30 Spiderman

After Party

Killer Core

[PART A]

3×10 Behind the Head Weighted Sit-ups

[PART B]

3x 1 minute Plank

Rest 1 Minute Between All Sets