Bellhouse Crossfit – CrossFit

Daily Encouragement

“Do you not know that in a race all the runners run, but only one receives the prize? So run that you may obtain it. Every athlete exercises self-control in all things. They do it to receive a perishable wreath, but we are imperishable. So I do not run aimlessly; I do not box as one beating the air. But I discipline my body and keep it under control..”

1 Corinthians 9: 24-27

Front Rack Lunge (4 Sets:
6 Front Rack Reverse Lunges at 65-75%
of 1RM Front Squat
* Rest 2-3 Minutes Between Sets)

Double Coverage (Time)

For Time:

10-1 Dumbbell Front Squats (50/35)’s

30 Double Unders

Directly Into…

400 Meter Farmers Carry

Time Cap: 18 Minutes

Warm Up

4-6 rounds of Tabata jump rope

0:30 Couch Stretch (right)

0:30 Couch Stretch (left)

0:30 Child’s Pose

0:30 Glute Bridges

0:30 Scorpions

0:30 Bootstraps

0:30 Cossack Squats

0:30 Bodyweight Goodmornings

0:30 Air Squats