Bellhouse Crossfit – CrossFit
Deadlift (In a 12:00 Window
5-7 Building Sets of 3 Reps
* 5 Second Negative
* Aim to Increase Weight From 7/24/24)
“To-Do List” (AMRAP – Reps)
On the Minute x 10:
15 Push-ups
Max Power Cleans (155/105)
Rest 3 Minutes
AMRAP 5:
Max Calorie Row
* Score | Number of power cleans plus calories accumulated on rower.
Warm Up
General flow
1:00 row
0:20 downward dog
0:20 tall plank
0:20 inchworm (no push up)
0:40 row
0:20 plank shoulder taps
0:20 scap push ups
0:20 row
0:20 push ups
Barbell Warm-Up
After Party
Gun Show
[PART A]
3×10 1-Arm Dumbbell Row (Each Side)
[PART B]
3×30 Banded Curls
Rest 1 Minute Between All Sets