Bellhouse Crossfit – CrossFit

Deadlift (5 Sets [Building In Weight]:
2 Deadlifts at 75-85%
Rest 1-2 Minutes Between Sets)

Tiger Blood (Time)

3 Rounds For Time:

10 Clean & Jerks (135/95)

400 Meter Run

Time Cap: 15 Minutes

AGE GROUP

55+ / 13-15

(115/85)
Mod 1)

(115/85)

Mod 2)

200m run

(95/65)

Mod 3)

(155/105)

Warm up

General Flow

200m Jog

0:30 Calf Stretch (right)

0:30 Calf Stretch (left)

0:30 Alternating Quad Pulls

0:30 Alternating Knuckle Draggers

0:30 Leg Swings (front to back)

0:30 Big Arm Circles

0:30 Inchworm + Push Ups

Accessory Work

Posterior Pump

[PART A]

3 Sets:

15 Barbell Good Mornings

* Rest 2-3 Minutes Between Sets

[PART B]

3 Sets:

1 Minute Wall Sit Marches

* 1 Minute Rest Between Sets