Bellhouse Crossfit – CrossFit

Power Clean (Build to a heavy set of 5)

“Open 11.2”  (AMRAP – Rounds and Reps)

AMRAP 15:

9 Deadlifts (155/105)

12 Push-ups

15 Box Jumps (24″/20″)

‍

AGE GROUP

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

7 DL (155/105)

9 Push ups

11 Box Jumps (24/20)

Mod. 2:

7 DL (115/85)

9 push ups to abmats or Box

11 Jumps to something

Warm Up

General Flow 0:20-0:30 Each

Light Machine (2-3 minutes)

Samson Stretch with Twist

Bootstraps

Spiderman Lunges

Cossack Squats

Inchworms

Dynamic Lateral Leg Swings

Box Step-Ups

Tuck Jumps

Plank to Push-up

After Party

“Papa Bear”

For Quality:

400 Meter Bear Hug Double Plate Carry

‍

Weight: 90/60