Bellhouse Crossfit – CrossFit

Caitlin (Time)

For Time:

2,000 Meter Row

120 Calorie Bike Erg OR 96/72 Echo Bike Cals

1,600 Meter Run

Time Cap: 35 Minutes

AGE GROUP : Same as Class
Mod 1)

Same as class

Mod 2)

1,200m Row

60/45 Echo Bike Cals OR 80 Cal Bike Erg

1,000m Run

Warm Up

General Flow

2:00 Easy Bike

0:30 Calf Stretch (right)

0:30 Calf Stretch (left)

0:20 Knuckle Draggers

0:20 Quad Pulls

0:20 Side Lunges

0:20 Leg Swings (right)

0:20 Leg Swings (left)

0:20 Pogo Hops

200m Run

Accessory Work

Lethal Legs

[PART A]

3 Sets Each Side:

10 Goblet Lateral Box Step Downs (20″)

* Rest 1-2 Minutes Between Sides

[PART B]

Accumulate 2:00 on Each Side:

Bulgarian Split Squat Hold at Parallel

*Rest As Needed Between Holds

*No Rest Between Legs