Bellhouse Crossfit – CrossFit Bench Press (Heavy Set of 10 ) “16 Candles”  (AMRAP – Rounds and Reps) AMRAP 16: 12 Burpee Pull-ups 60 Double Unders 25/20 Cal Echo Bike ‍Mod. 1: 8 Burpee pull ups 40 Dubs 21/16 Cal bike Mod. 2: 12 Burpee to Target 90 Singles 15/12 Cal Bike Mod. 3 Same as class WARM UP General Flow 0:20-0:30 Each Light Bike Erg (2-3 minutes) Arm Circles Samson Stretch Scorpions Air Squats Jump Rope (Single Unders) Lateral Shuffles Inchworms Quick Ups Leg Swings (Front and Side) High Knees After Party Gun Show [PART A] 3×10 Wide Grip Pull-ups ‍ [PART B] 3 x 20 Alternating Dumbbell Curls (10/side) ‍ Rest 1 Minutes Between All SetsRead more

Bellhouse Crossfit – CrossFit Bench Press (Heavy Set of 10 ) “16 Candles”  (AMRAP – Rounds and Reps) AMRAP 16: 12 Burpee Pull-ups 60 Double Unders 25/20 Cal Echo Bike ‍Mod. 1: 8 Burpee pull ups 40 Dubs 21/16 Cal bike Mod. 2: 12 Burpee to Target 90 Singles 15/12 Cal Bike Mod. 3 Same as class WARM UP General Flow 0:20-0:30 Each Light Bike Erg (2-3 minutes) Arm Circles Samson Stretch Scorpions Air Squats Jump Rope (Single Unders) Lateral Shuffles Inchworms Quick Ups Leg Swings (Front and Side) High Knees After Party Gun Show [PART A] 3×10 Wide Grip Pull-ups ‍ [PART B] 3 x 20 Alternating Dumbbell Curls (10/side) ‍ Rest 1 Minutes Between All SetsRead more

Bellhouse Crossfit – CrossFit Bench Press (Heavy Set of 10 ) “16 Candles”  (AMRAP – Rounds and Reps) AMRAP 16: 12 Burpee Pull-ups 60 Double Unders 25/20 Cal Echo Bike ‍Mod. 1: 8 Burpee pull ups 40 Dubs 21/16 Cal bike Mod. 2: 12 Burpee to Target 90 Singles 15/12 Cal Bike Mod. 3 Same as class WARM UP General Flow 0:20-0:30 Each Light Bike Erg (2-3 minutes) Arm Circles Samson Stretch Scorpions Air Squats Jump Rope (Single Unders) Lateral Shuffles Inchworms Quick Ups Leg Swings (Front and Side) High Knees After Party Gun Show [PART A] 3×10 Wide Grip Pull-ups ‍ [PART B] 3 x 20 Alternating Dumbbell Curls (10/side) ‍ Rest 1 Minutes Between All SetsRead more

Bellhouse Crossfit – CrossFit Bench Press (Heavy Set of 10 ) “16 Candles”  (AMRAP – Rounds and Reps) AMRAP 16: 12 Burpee Pull-ups 60 Double Unders 25/20 Cal Echo Bike ‍Mod. 1: 8 Burpee pull ups 40 Dubs 21/16 Cal bike Mod. 2: 12 Burpee to Target 90 Singles 15/12 Cal Bike Mod. 3 Same as class WARM UP General Flow 0:20-0:30 Each Light Bike Erg (2-3 minutes) Arm Circles Samson Stretch Scorpions Air Squats Jump Rope (Single Unders) Lateral Shuffles Inchworms Quick Ups Leg Swings (Front and Side) High Knees After Party Gun Show [PART A] 3×10 Wide Grip Pull-ups ‍ [PART B] 3 x 20 Alternating Dumbbell Curls (10/side) ‍ Rest 1 Minutes Between All SetsRead more

Bellhouse Crossfit – CrossFit Bench Press (Heavy Set of 10 ) “16 Candles”  (AMRAP – Rounds and Reps) AMRAP 16: 12 Burpee Pull-ups 60 Double Unders 25/20 Cal Echo Bike ‍Mod. 1: 8 Burpee pull ups 40 Dubs 21/16 Cal bike Mod. 2: 12 Burpee to Target 90 Singles 15/12 Cal Bike Mod. 3 Same as class WARM UP General Flow 0:20-0:30 Each Light Bike Erg (2-3 minutes) Arm Circles Samson Stretch Scorpions Air Squats Jump Rope (Single Unders) Lateral Shuffles Inchworms Quick Ups Leg Swings (Front and Side) High Knees After Party Gun Show [PART A] 3×10 Wide Grip Pull-ups ‍ [PART B] 3 x 20 Alternating Dumbbell Curls (10/side) ‍ Rest 1 Minutes Between All SetsRead more