Bellhouse Crossfit – CrossFit

Deadlift (Heavy set of 10)

“Up For Grabs” (AMRAP – Rounds and Reps)

AMRAP 13:

8 Dumbbell Reverse Lunges (50/35)’s

5 Power Cleans (135/95)

30 Double Unders

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AGE GROUP

13-15 & 55+ | (35/20)’s, (115/85)
Mod. 1:

8 Dumbbell Reverse Lunges (35/25)’s

5 Power Cleans (115/85)

20 Double Unders

Mod. 2:

8 Dumbbell Reverse Lunges (25/15)’s

5 Power Cleans (75/55)

45 single Unders

Mod. 3:

AMRAP 13:

5 Power Cleans (135/95)

8 Overhead Barbell Reverse Lunges

(135/95)

50 Double Unders

Warm Up

Grab Jump Ropes and Barbells

General Flow 0:20 Each

Jumping jacks

Lunge with reach overhead

Body weight goodmornings

Mountain climbers

Supermans

Glute bridges

Single Unders

Standing alternating figure 4

Reverse lunges

Backwards single unders

Leg swings (right)

Leg swings (left)

Double unders

After Party

10 Sets:

1:20 Bike or Row [RPE 7-8]

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Rest 40 Seconds Between Sets