Bellhouse Crossfit – CrossFit “Split Ends” (Calories) AMRAP 5: 15 Dumbbell Push Press 400 Meter Run 15 Dumbbell Push Press Max Calorie Row Rest 5 Minutes AMRAP 5: 12 Dumbbell Front Squats 400 Meter Run 12 Dumbbell Front Squats Max Calorie Row Rest 5 Minutes AMRAP 5: 9 Dumbbell Thrusters 400 Meter Run 9 Dumbbell Thrusters Max Calorie Row Dumbbells: (50/35)’s AGE GROUP 13-15 & 55+ | (35/20)’sMod. 1: (35/25) DBs Mod. 2: (25/15) DBs 300m Run Mod. 3: HSPU instead of Push press KB Front squats KB Thrusters Warm Up General Flow 0:20-0:30 Each Light Row (2-3 minutes) Shoulder Taps (in Plank Position) Bear Crawls Reverse Lunges with Reach Dynamic Toe Touches Seal Jacks Lateral Lunges Glute Bridges Arm Circles (Small to Large) 200m Run After Party Zone 2 40-80 Minute Bike Erg (RPE 2-3)
Read more