Bellhouse Crossfit – CrossFit Toss Up (AMRAP – Rounds and Reps) 4 Rounds x AMRAP 4: Buy-In: 400 Meter Run Max Rounds… 12 Push Press (135/95) 21 Box Jumps (24″/20″) * Rest 4 Minutes Between Rounds * Pick-up Where You Left Off Inside Score: Total Rounds + Reps AGE GROUP 13-15, 55+ : (95/65) Mod 1) 400m run 12 push press (95/65) 21 Box Jumps (24/20 in) Mod 2) 300m run 12 push press (75/55) 15 box jumps (20/16 in) Warm Up General Flow 1:30 Box Step Ups 0:30 Calf Stretch (right) 0:30 Calf Stretch (left) 0:30 Leg Swings (right) 0:30 Leg Swings (left) 0:20 Pogo Hops 0:20 High Knees 100m Run Accessory Work Gun Show 3 Sets: Push-ups To Failure Rest 3 Minutes Between SetsRead more

Bellhouse Crossfit – CrossFit Toss Up (AMRAP – Rounds and Reps) 4 Rounds x AMRAP 4: Buy-In: 400 Meter Run Max Rounds… 12 Push Press (135/95) 21 Box Jumps (24″/20″) * Rest 4 Minutes Between Rounds * Pick-up Where You Left Off Inside Score: Total Rounds + Reps AGE GROUP 13-15, 55+ : (95/65) Mod 1) 400m run 12 push press (95/65) 21 Box Jumps (24/20 in) Mod 2) 300m run 12 push press (75/55) 15 box jumps (20/16 in) Warm Up General Flow 1:30 Box Step Ups 0:30 Calf Stretch (right) 0:30 Calf Stretch (left) 0:30 Leg Swings (right) 0:30 Leg Swings (left) 0:20 Pogo Hops 0:20 High Knees 100m Run Accessory Work Gun Show 3 Sets: Push-ups To Failure Rest 3 Minutes Between SetsRead more

Bellhouse Crossfit – CrossFit Toss Up (AMRAP – Rounds and Reps) 4 Rounds x AMRAP 4: Buy-In: 400 Meter Run Max Rounds… 12 Push Press (135/95) 21 Box Jumps (24″/20″) * Rest 4 Minutes Between Rounds * Pick-up Where You Left Off Inside Score: Total Rounds + Reps AGE GROUP 13-15, 55+ : (95/65) Mod 1) 400m run 12 push press (95/65) 21 Box Jumps (24/20 in) Mod 2) 300m run 12 push press (75/55) 15 box jumps (20/16 in) Warm Up General Flow 1:30 Box Step Ups 0:30 Calf Stretch (right) 0:30 Calf Stretch (left) 0:30 Leg Swings (right) 0:30 Leg Swings (left) 0:20 Pogo Hops 0:20 High Knees 100m Run Accessory Work Gun Show 3 Sets: Push-ups To Failure Rest 3 Minutes Between SetsRead more

Bellhouse Crossfit – CrossFit Toss Up (AMRAP – Rounds and Reps) 4 Rounds x AMRAP 4: Buy-In: 400 Meter Run Max Rounds… 12 Push Press (135/95) 21 Box Jumps (24″/20″) * Rest 4 Minutes Between Rounds * Pick-up Where You Left Off Inside Score: Total Rounds + Reps AGE GROUP 13-15, 55+ : (95/65) Mod 1) 400m run 12 push press (95/65) 21 Box Jumps (24/20 in) Mod 2) 300m run 12 push press (75/55) 15 box jumps (20/16 in) Warm Up General Flow 1:30 Box Step Ups 0:30 Calf Stretch (right) 0:30 Calf Stretch (left) 0:30 Leg Swings (right) 0:30 Leg Swings (left) 0:20 Pogo Hops 0:20 High Knees 100m Run Accessory Work Gun Show 3 Sets: Push-ups To Failure Rest 3 Minutes Between SetsRead more

Bellhouse Crossfit – CrossFit Toss Up (AMRAP – Rounds and Reps) 4 Rounds x AMRAP 4: Buy-In: 400 Meter Run Max Rounds… 12 Push Press (135/95) 21 Box Jumps (24″/20″) * Rest 4 Minutes Between Rounds * Pick-up Where You Left Off Inside Score: Total Rounds + Reps AGE GROUP 13-15, 55+ : (95/65) Mod 1) 400m run 12 push press (95/65) 21 Box Jumps (24/20 in) Mod 2) 300m run 12 push press (75/55) 15 box jumps (20/16 in) Warm Up General Flow 1:30 Box Step Ups 0:30 Calf Stretch (right) 0:30 Calf Stretch (left) 0:30 Leg Swings (right) 0:30 Leg Swings (left) 0:20 Pogo Hops 0:20 High Knees 100m Run Accessory Work Gun Show 3 Sets: Push-ups To Failure Rest 3 Minutes Between SetsRead more