Bellhouse Crossfit – CrossFit

Deadlift (4 Sets [Building In Weight]:
2 Deadlifts at 77-87%
Rest 2-3 Minutes Between Sets)

Lickety Split (Time)

For Time:

1,000/900 Meter Row

20 Power Cleans (185/135)

300 Double Unders

* Partition However You’d Like

Time Cap: 15 Minutes

AGE GROUP

55+ / 13-15

(135/95)
Mod 1)

1000/900m row

20 power cleans (155/105)

200 dubs or 300 singles

Mod 2)

800/650m row

20 power cleans (125/85)

200 singles

BAF)

800/650m row

20 power cleans (95/65)

200 singles

Mod 3)

(225/155)

Warm Up

General Flow

2:00 Easy Row

0:20 Knuckle Draggers

0:20 Knee Pulls

0:20 Pogo Hops

0:20 Inchworms

0:20 Scorpions

0:20 Glute Bridges

0:20 Single Unders

0:20 Double Unders

Accessory Work

Posterior Pump

On the Minute x 10:

Minute 1: 20 Banded Russian Kettlebell Swings

Minute 2: 40 Second Reverse Chinese Plank

Posterior Pump

On the Minute x 10:

Minute 1: 20 Banded Russian Kettlebell Swings

Minute 2: 40 Second Reverse Chinese Plank