Bellhouse Crossfit – CrossFit

Sumo Deadlift (In a 12:00 Window
5-7 Building Sets of 3 Reps
Building to 60% to 80%  for final set of 3
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* 3 Second Pause 
* Build In Weight)

“Left Hanging”  (Time)

42-30-18:

Dumbbell Hang Snatches (50/35)

AbMat Sit-ups

Bike Erg Calories

AbMat Sit-ups

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Time Cap: 18 Minutes

Echo Bike: 36-24-12 Cals
Mod. 1:

36-24-12

Dumbbell Hang Snatches (50/35)

AbMat Sit-ups

Bike Calories

AbMat Sit-ups

Mod. 2:

36-24-12

Dumbbell Hang Snatches (light)

AbMat Sit-ups

Bike (3,2,1 min.)

AbMat Sit-ups

Warm Up

0:20 each

Grab Dumbbells

Bike

Tall plank

Spidermans

Bootstraps

Bike

Hollow hold

Scorpions

Wide stance bend and reach

Bike

V ups

Glute bridge

Cossack squats

After Party

2-3 Sets For Quality:

150′ Reverse Sled Drag (RPE 3) + 300′ Farmers Carry

100′ Reverse Sled Drag (RPE 5) + 200′ Farmers Carry

50′ Reverse Sled Drag (RPE 7) + 100′ Farmers Carry

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Rest 1 Minute Between All Sets

Dumbbells: @dumbbell (50/35)’s