Bellhouse Crossfit – CrossFit

Deadlift (3 Sets: 
1 Deadlift
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* Same Weight Across 
* Aim For 89% 1RM)

“Open For Business” (AMRAP – Rounds and Reps)

AMRAP 13:

55 Deadlifts (225/155)

55 Box Jumps (24″/20″)

55/45 Calorie Row

55 Hand Release Push-ups

AGE GROUP

13-15 & 55+ | (155/105)
Mod. 1:

45 Deadlifts (225/155)

45 Box Jumps (24″/20″)

45/36 Calorie Row

45 Hand Release Push-ups

Mod. 2:

45 Deadlifts (155/105)

45 Box Jumps (20/16”)

40/31 Calorie Row

45 Hand Release Push-ups to AbMat or Box push up

Warm Up

General Flow 0:20 Each

Bear Crawls

World’s Greatest Stretch

Reverse Lunges with Reach

Lateral Leg Swings

Cat-Cow Stretch

Kang Squats

Box Step-Overs

Dynamic Toe Touches

Standing Arm Crossovers

Quadruped Shoulder Taps

Glute Bridges with March

Tuck Jumps

Box Jumps

After Party

Bulletproof Shoulders

3 Giant Sets

8 Single Dumbbell Arnold Press (R)

50′ Dumbbell Overhead Carry (R)

8 Single Dumbbell Arnold Press (L)

50′ Dumbbell Overhead Carry (L)

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Rest 1 Minute Between Giant Sets