Bellhouse Crossfit – CrossFit Overhead Squat Build to a heavy set of 10 OHS. If you choose you can instead build to a heavy set of 10 Front squats “Square Root” (AMRAP – Rounds and Reps) AMRAP 12: 12 Dumbbell Box Step-ups (20″) 8 Single Arm Devil’s Press (50/35) On the 0-4-8: 500/450 Meter Row Score: Total Round and Reps of DB movements * Performed With Single Dumbbell AGE GROUP 13-15 & 55+ | (35/20)Mod. 1: (35/25) Mod. 2: (25/15) 400/350m Row Mod. 3: 12 Double Dumbbell Box Step-ups (20″”) 6 Devil Press Dumbbells: 50/35’s Held At The Side Warm Up General Flow 0:20-0:30 Each Row (1 minute) Kang Squats Cossack Squats Inchworms Samson Stretch Lateral Leg Swings Plank Shoulder Taps Box Step-Overs Dynamic Toe Touches Quick Feet (Forward and back over a line) Row (1 minute) After Party Posterior Pump [PART A] 100 Banded Glute Bridges [PART...
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