Bellhouse Crossfit – CrossFit
“Oil & Water” (AMRAP – Rounds and Reps)
3 Rounds x AMRAP 5:
30/24 Calorie Row
15 Burpees
30 Wallballs (20/14)
15 Burpees
* Rest 5 Minutes Between Rounds
* Pick-up Where You Left Off
AGE GROUP
13-15 & 55+ | (20/10) to 9′
Warm Up
General Flow
2:00 Row
0:30 Pigeon (right)
0:30 Pigeon (left)
0:30 Spiderman
0:30 Upward Dog Press Ups
0:30 Scorpions
0:20 Mountain Climbers
0:20 Quick Ups
0:20 Push Ups
0:20 Burpees
After Party
Bulletproof Shoulders
[PART A]
3 Sets For Quality:
10 Single Arm Strict Press (R)
10 Single Arm Strict Press (L)
* Opposite Arm In Support Position Overhead
[PART B]
4 Sets For Quality:
50′ Mixed Dumbbell Overhead/Rack Carry (R/L)
50′ Mixed Dumbbell Overhead/Rack Carry (L/R)
* Rest 2 Minutes Between All Sets