Bellhouse Crossfit – CrossFit

Sumo Deadlift (In a 12:00 Window
5-7 Building Sets of 3 Reps
Building to 75% to 80%  for final set of 3 
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* Build In Weight)

“Backhanded”  (AMRAP – Rounds and Reps)

[AMRAP 12]:

3 Rounds:

50 Double Unders

25 Double Dumbbell Deadlifts

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Directly Into…

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Max Rounds:

25 Double Unders

2-4-6-8-10…Devil’s Press

Dumbbells: (50/35)’s
Mod. 1

30 Double unders

(35s/25s)

15 Double unders

Mod. 2

75 or 50 singles

(25s/15s)

40 or 25 singles

Warm Up

General flow 0:20-0:30 each

Grab DBs and jump rope

Jumping jacks

Spidermans

Boot straps

Line hops

DB deadlifts

DB hang cleans

Line hops

DB snatch

Burpees

Devils press

After Party

Posterior Pump

[PART A]

3 Sets:

10 Pausing Single Leg Hip Thrusts (Each Leg)

[PART B]

3 Sets:

30 Banded Hip Thrust Abductions

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Rest 1 Minutes Between All Sets