Bellhouse Crossfit – CrossFit

Weighted Pull-ups (4 Sets:
1 Weighted Strict Pull-up
– Rest 20 Seconds
3 Medball Slams
* Build In Weight To Technical Failure
* Rest 1-3 Minutes Between Sets)

Hallucinate (AMRAP – Rounds and Reps)

AMRAP 14:

2 Rope Climbs (15′)

4 Burpee Box Jumps (30″/24″)

8 Dumbbell Snatches (70/50)

AGE GROUP

55+ / 13-15

(50/35)
Mod 1)

1 Rope Climb

(24/20”)

(50/35)

Mod 2)

3 Pulls to Standing

(20/16”)

(25/15)

Warm Up

General Flow (Grab Medballs)

0:30 Big Arm Circles

0:30 Prone Snow Angels

0:30 Scorpions

0:30 Medball Ground to Overhead

0:30 Inchworms

0:30 Mountain Climbers

0:30 Medball Slams

Accessory Work

Bulletproof Shoulders

[PART A]

3 Sets:

10 Half Kneeling Arnold Press [Each Side]

* Rest 1-2 Minutes Between Sides

[PART B]

1 Set:

30 Bent Over T-Y-I’s

* Use Light Plates Like 5’s or 2.5’s In Each Hand