Bellhouse Crossfit – CrossFit

Gently Down the Steam (Time)

For Time:

1,000/900 Meter Row

‍

4 Rounds:

20 AbMat Sit-ups

10 Dumbbell Front Rack Reverse Lunges

‍

750/675 Meter Row

‍

3 Rounds:

20 AbMat Sit-ups

10 Dumbbell Front Rack Reverse Lunges

‍

500/450 Meter Row

‍

2 Rounds:

20 AbMat Sit-ups

10 Dumbbell Front Rack Reverse Lunges

‍

250/225 Meter Row

‍

1 Round:

20 AbMat Sit-ups

10 Dumbbell Front Rack Reverse Lunges

‍

Dumbbells: (50/35)’s

‍

Time Cap: 28 Minutes

Movement Mods)

Row: Time Cap each distance to 5:00/4:00/3:00/2:00. Run option 800m/600m/400m/200m

DB: 35/25s, 25/15s, 1 DB in Goblet Hold

Warm up

Rowling” Game

3 Rounds

Athletes attempt to row exactly 100m.

Athletes place the handle of the rower back down in order to indicate they’re finished with their pulls.

The athlete completes the number of burpees equal to the number of meters they were above or below the 100m mark.

‍

General Flow 0:20 of each

Tall plank

Alternating Spiderman

Pigeon (right)

Downward dog

Pigeon (left)

Hollow Rocks

Scorpions

Straight leg sit ups

After Party

Bent Over Row

3 Sets of 12

Rest 1-2 Minutes Between Sets