Bellhouse Crossfit – CrossFit

“Bob the Builder” (Time)

On the 3:00 x 7 Rounds:

400 Meter Run

12 Pull-ups

AGE GROUP

13-15 & 55+ Same as Class

Score: slowest round
Mod 1)

400m run

8 Pull Ups

Mod 2)

300m run

12 Ring Rows

Mod 3)

400 Meter Run

7 Bar Muscle-ups

Warm Up

General Flow

0:30 Calf Stretch (right)

0:30 Calf Stretch (left)

0:30 Alternating Lunge With Reach

0:20 Leg Swings (right)

0:20 Leg Swings (left)

0:20 Knuckle Draggers

0:20 Gate Openers

0:20 Pogo Hope

100m Run

Accessory Work

Gun Show

[PART A]

3 Sets:

100′ Pizza Plate Carry

[PART B]

3 Sets For Quality:

30 Banded Hammer Curls

Rest 1 Minute Between All Sets