Bellhouse Crossfit – CrossFit

CROSSFIT : 7:30 AM

Nutrition Chat with Coach Josh

This is a 15 minute nutrition chat with THE Coach Josh about how to properly fuel your body for the Open, Hyrox and any future competitive events.

This nutrition chat will be held in the gym in between the Saturday classes (8:30-8:45 am) so stay after the CrossFit class or come early to the Hyrox class and listen to Coach Josh DROP SOME NUTRITION KNOWLEDGE! 😎

“Team Dork” (partner version of hero workout “Dork”) (Time)

Team Dork” [HERO]

[TEAMS OF 3]

6 Rounds For Time:

60 Double Unders

30 Kettlebell Swings (53/35)

15 Burpees

* Each Partner Start @ Different Station

* Rotate Upon Completion Of All Stations

Time Cap: 30 Minutes
Mod 1)

45 dubs

(35/25)

Mod 2)

60 singles

Russian KBS

Mod 3)

(70/50)

HYROX : 8:45 AM

Hyrox Workout (No Measure)

EMOM 30

Min 1) 15/12 cal ski

Min 2) 50m Sled Push (4 plates/3 plates)

Min 3) 10 single arm devils press

Min 4) 200m run

Min 5) rest
Rain Back Up Option:

Sled Push —→ 50ft plank wall ball push

200m run —→ 20 shuttle runs (25ft =1 rep)