Bellhouse Crossfit – CrossFit

Deadlift (3 Sets:
3 Deadlifts 
‍
* Same Weight Across
* Aim For ~82%)

“Plus-Minus” (Time)

For Time:

21-15-9-6-3 Power Cleans (135/95)

42-30-18-12-6 Hand Release Push-ups

‍

Time Cap: 18 Minutes

AGE GROUP

13-15 & 55+ | (115/85)
Mod. 1:

(115/85)

30-18-12-6-3 HRPU

Mod. 2:

(95/65)

30-18-12-6-3 HRPU to abmat or box

Mod. 3:

For Time:

10-8-6-4-2 Power Cleans(185/125)

40-32-24-16-8 Hand-Release Push-ups

Warm Up

General Flow 0:20-0:30 Each

Arm Circles (Small to Large)

Leg Swings (Front and Side)

Air Squats

Push-Ups (Regular)

Inchworms

Mountain Climbers

Plank Shoulder Taps

Dynamic Lunges

Scapular Push-Ups

High Knees

Butt Kicks

CT Barbell Flow :15-20 each

Goodmornings

Back squat

Elbow rotations

Behind the neck press & reach

Stiff leg deadlifts

Front squats

After Party

Gun Show

[PART A]

8×8 Double Dumbbell Curls

‍

Rest 30 Seconds Between Sets

‍

[PART B]

100 Banded Tricep Pressdowns