Bellhouse Crossfit – CrossFit Back Squat (Heavy set of 10) “Austin Powers” (Time) Every 2 Minutes [Until 75 Reps]: 20 Box Jumps (24″/20″) Max Power Snatches (75/55) ‍ Time Cap: 12 Minutes AGE GROUP 13-15 & 55+ | (65/45)Mod. 1: 16 Box Jumps (65/45) Snatch Mod. 2: 14 Jump to something (45/35) Snatch Mod. 3 Same Warm Up General Flow 0:20 Each Knee Pulls Quad Pulls Knuckle Draggers Tempo Air Squats Box Step Ups Scorpions Scap Push Ups Box Step downs (right) Box Step downs (left) Tuck Jumps Air Squats Box Jumps After Party Killer Core 6 Sets: 20 Banded Kneeling Crunches 10 Seconds Rest ‍ Directly Into… ‍ 6 Sets: 20 Second Prone Knee to Elbow 10 Seconds RestRead more

Bellhouse Crossfit – CrossFit Back Squat (Heavy set of 10) “Austin Powers” (Time) Every 2 Minutes [Until 75 Reps]: 20 Box Jumps (24″/20″) Max Power Snatches (75/55) ‍ Time Cap: 12 Minutes AGE GROUP 13-15 & 55+ | (65/45)Mod. 1: 16 Box Jumps (65/45) Snatch Mod. 2: 14 Jump to something (45/35) Snatch Mod. 3 Same Warm Up General Flow 0:20 Each Knee Pulls Quad Pulls Knuckle Draggers Tempo Air Squats Box Step Ups Scorpions Scap Push Ups Box Step downs (right) Box Step downs (left) Tuck Jumps Air Squats Box Jumps After Party Killer Core 6 Sets: 20 Banded Kneeling Crunches 10 Seconds Rest ‍ Directly Into… ‍ 6 Sets: 20 Second Prone Knee to Elbow 10 Seconds RestRead more

Bellhouse Crossfit – CrossFit Back Squat (Heavy set of 10) “Austin Powers” (Time) Every 2 Minutes [Until 75 Reps]: 20 Box Jumps (24″/20″) Max Power Snatches (75/55) ‍ Time Cap: 12 Minutes AGE GROUP 13-15 & 55+ | (65/45)Mod. 1: 16 Box Jumps (65/45) Snatch Mod. 2: 14 Jump to something (45/35) Snatch Mod. 3 Same Warm Up General Flow 0:20 Each Knee Pulls Quad Pulls Knuckle Draggers Tempo Air Squats Box Step Ups Scorpions Scap Push Ups Box Step downs (right) Box Step downs (left) Tuck Jumps Air Squats Box Jumps After Party Killer Core 6 Sets: 20 Banded Kneeling Crunches 10 Seconds Rest ‍ Directly Into… ‍ 6 Sets: 20 Second Prone Knee to Elbow 10 Seconds RestRead more

Bellhouse Crossfit – CrossFit Back Squat (Heavy set of 10) “Austin Powers” (Time) Every 2 Minutes [Until 75 Reps]: 20 Box Jumps (24″/20″) Max Power Snatches (75/55) ‍ Time Cap: 12 Minutes AGE GROUP 13-15 & 55+ | (65/45)Mod. 1: 16 Box Jumps (65/45) Snatch Mod. 2: 14 Jump to something (45/35) Snatch Mod. 3 Same Warm Up General Flow 0:20 Each Knee Pulls Quad Pulls Knuckle Draggers Tempo Air Squats Box Step Ups Scorpions Scap Push Ups Box Step downs (right) Box Step downs (left) Tuck Jumps Air Squats Box Jumps After Party Killer Core 6 Sets: 20 Banded Kneeling Crunches 10 Seconds Rest ‍ Directly Into… ‍ 6 Sets: 20 Second Prone Knee to Elbow 10 Seconds RestRead more

Bellhouse Crossfit – CrossFit Back Squat (Heavy set of 10) “Austin Powers” (Time) Every 2 Minutes [Until 75 Reps]: 20 Box Jumps (24″/20″) Max Power Snatches (75/55) ‍ Time Cap: 12 Minutes AGE GROUP 13-15 & 55+ | (65/45)Mod. 1: 16 Box Jumps (65/45) Snatch Mod. 2: 14 Jump to something (45/35) Snatch Mod. 3 Same Warm Up General Flow 0:20 Each Knee Pulls Quad Pulls Knuckle Draggers Tempo Air Squats Box Step Ups Scorpions Scap Push Ups Box Step downs (right) Box Step downs (left) Tuck Jumps Air Squats Box Jumps After Party Killer Core 6 Sets: 20 Banded Kneeling Crunches 10 Seconds Rest ‍ Directly Into… ‍ 6 Sets: 20 Second Prone Knee to Elbow 10 Seconds RestRead more