Bellhouse Crossfit – CrossFit “Oil & Water” (AMRAP – Rounds and Reps) 3 Rounds x AMRAP 5: 30/24 Calorie Row 15 Burpees 30 Wallballs (20/14) 15 Burpees ‍ * Rest 5 Minutes Between Rounds * Pick-up Where You Left Off AGE GROUP 13-15 & 55+ | (20/10) to 9′Mod. 1: 26/20 Cal Row 12 Burpees 25 Wall Balls (20/14) 12 Burpees Mod. 2: 22/16 Cal Row 10 Burpees 25 Wall Balls (14/10) 10 Burpees Mod. 3 30/24 Calorie Row 30 Wallballs (20/14) 15 Wall Walks Warm Up General Flow 2:00 Row 0:30 Pigeon (right) 0:30 Pigeon (left) 0:30 Spiderman 0:30 Upward Dog Press Ups 0:30 Scorpions 0:20 Mountain Climbers 0:20 Quick Ups 0:20 Push Ups 0:20 Burpees After Party Bulletproof Shoulders [PART A] 3 Sets For Quality: 10 Single Arm Strict Press (R) 10 Single Arm Strict Press (L) ‍ * Opposite Arm In Support Position Overhead ‍ [PART B]...Read more

Bellhouse Crossfit – CrossFit “Oil & Water” (AMRAP – Rounds and Reps) 3 Rounds x AMRAP 5: 30/24 Calorie Row 15 Burpees 30 Wallballs (20/14) 15 Burpees ‍ * Rest 5 Minutes Between Rounds * Pick-up Where You Left Off AGE GROUP 13-15 & 55+ | (20/10) to 9′Mod. 1: 26/20 Cal Row 12 Burpees 25 Wall Balls (20/14) 12 Burpees Mod. 2: 22/16 Cal Row 10 Burpees 25 Wall Balls (14/10) 10 Burpees Mod. 3 30/24 Calorie Row 30 Wallballs (20/14) 15 Wall Walks Warm Up General Flow 2:00 Row 0:30 Pigeon (right) 0:30 Pigeon (left) 0:30 Spiderman 0:30 Upward Dog Press Ups 0:30 Scorpions 0:20 Mountain Climbers 0:20 Quick Ups 0:20 Push Ups 0:20 Burpees After Party Bulletproof Shoulders [PART A] 3 Sets For Quality: 10 Single Arm Strict Press (R) 10 Single Arm Strict Press (L) ‍ * Opposite Arm In Support Position Overhead ‍ [PART B]...Read more

Bellhouse Crossfit – CrossFit “Oil & Water” (AMRAP – Rounds and Reps) 3 Rounds x AMRAP 5: 30/24 Calorie Row 15 Burpees 30 Wallballs (20/14) 15 Burpees ‍ * Rest 5 Minutes Between Rounds * Pick-up Where You Left Off AGE GROUP 13-15 & 55+ | (20/10) to 9′Mod. 1: 26/20 Cal Row 12 Burpees 25 Wall Balls (20/14) 12 Burpees Mod. 2: 22/16 Cal Row 10 Burpees 25 Wall Balls (14/10) 10 Burpees Mod. 3 30/24 Calorie Row 30 Wallballs (20/14) 15 Wall Walks Warm Up General Flow 2:00 Row 0:30 Pigeon (right) 0:30 Pigeon (left) 0:30 Spiderman 0:30 Upward Dog Press Ups 0:30 Scorpions 0:20 Mountain Climbers 0:20 Quick Ups 0:20 Push Ups 0:20 Burpees After Party Bulletproof Shoulders [PART A] 3 Sets For Quality: 10 Single Arm Strict Press (R) 10 Single Arm Strict Press (L) ‍ * Opposite Arm In Support Position Overhead ‍ [PART B]...Read more

Bellhouse Crossfit – CrossFit “Oil & Water” (AMRAP – Rounds and Reps) 3 Rounds x AMRAP 5: 30/24 Calorie Row 15 Burpees 30 Wallballs (20/14) 15 Burpees ‍ * Rest 5 Minutes Between Rounds * Pick-up Where You Left Off AGE GROUP 13-15 & 55+ | (20/10) to 9′Mod. 1: 26/20 Cal Row 12 Burpees 25 Wall Balls (20/14) 12 Burpees Mod. 2: 22/16 Cal Row 10 Burpees 25 Wall Balls (14/10) 10 Burpees Mod. 3 30/24 Calorie Row 30 Wallballs (20/14) 15 Wall Walks Warm Up General Flow 2:00 Row 0:30 Pigeon (right) 0:30 Pigeon (left) 0:30 Spiderman 0:30 Upward Dog Press Ups 0:30 Scorpions 0:20 Mountain Climbers 0:20 Quick Ups 0:20 Push Ups 0:20 Burpees After Party Bulletproof Shoulders [PART A] 3 Sets For Quality: 10 Single Arm Strict Press (R) 10 Single Arm Strict Press (L) ‍ * Opposite Arm In Support Position Overhead ‍ [PART B]...Read more

Bellhouse Crossfit – CrossFit “Oil & Water” (AMRAP – Rounds and Reps) 3 Rounds x AMRAP 5: 30/24 Calorie Row 15 Burpees 30 Wallballs (20/14) 15 Burpees ‍ * Rest 5 Minutes Between Rounds * Pick-up Where You Left Off AGE GROUP 13-15 & 55+ | (20/10) to 9′Mod. 1: 26/20 Cal Row 12 Burpees 25 Wall Balls (20/14) 12 Burpees Mod. 2: 22/16 Cal Row 10 Burpees 25 Wall Balls (14/10) 10 Burpees Mod. 3 30/24 Calorie Row 30 Wallballs (20/14) 15 Wall Walks Warm Up General Flow 2:00 Row 0:30 Pigeon (right) 0:30 Pigeon (left) 0:30 Spiderman 0:30 Upward Dog Press Ups 0:30 Scorpions 0:20 Mountain Climbers 0:20 Quick Ups 0:20 Push Ups 0:20 Burpees After Party Bulletproof Shoulders [PART A] 3 Sets For Quality: 10 Single Arm Strict Press (R) 10 Single Arm Strict Press (L) ‍ * Opposite Arm In Support Position Overhead ‍ [PART B]...Read more