Bellhouse Crossfit – CrossFit Shoulder Press (On the 3:00 x 3 Sets:  5 Strict Press   * Same Weight Across * Aim ~78%) “Landlocked”  (Time) For Time: 500/450 Meter Row 30 Burpees Over Rower 1,000/900 Meter Row 30 Burpees Over Rower 500/450 Meter Row ‍ Time Cap: 18 Minutes ‍ Bike Subs are (25/20)(50/40) Cal Echo AGE GROUP 13-15 & 55+ | Same as classMod. 1 450/400m Row 900/800m Row Mod. 2 400/350m Row 25 Burpees in place 800/700m Row 25 Burpee in place 400/350m Row Warm Up General Flow 0:20-0:30 Each Row (1 minute) Arm Circles Reverse Lunges with Reach Spiderman Lunges Air Squats Inchworms Lateral Shuffles Quick Ups (Burpee Prep) Shoulder Taps (in Plank Position) High Knees After Party 3 Giant Sets For Quality: 5 Strict Toes to Bar 10 V-Ups 20 Sit-ups ‍ Rest 2 Minutes Between Giant SetsRead more

Bellhouse Crossfit – CrossFit Shoulder Press (On the 3:00 x 3 Sets:  5 Strict Press   * Same Weight Across * Aim ~78%) “Landlocked”  (Time) For Time: 500/450 Meter Row 30 Burpees Over Rower 1,000/900 Meter Row 30 Burpees Over Rower 500/450 Meter Row ‍ Time Cap: 18 Minutes ‍ Bike Subs are (25/20)(50/40) Cal Echo AGE GROUP 13-15 & 55+ | Same as classMod. 1 450/400m Row 900/800m Row Mod. 2 400/350m Row 25 Burpees in place 800/700m Row 25 Burpee in place 400/350m Row Warm Up General Flow 0:20-0:30 Each Row (1 minute) Arm Circles Reverse Lunges with Reach Spiderman Lunges Air Squats Inchworms Lateral Shuffles Quick Ups (Burpee Prep) Shoulder Taps (in Plank Position) High Knees After Party 3 Giant Sets For Quality: 5 Strict Toes to Bar 10 V-Ups 20 Sit-ups ‍ Rest 2 Minutes Between Giant SetsRead more

Bellhouse Crossfit – CrossFit Shoulder Press (On the 3:00 x 3 Sets:  5 Strict Press   * Same Weight Across * Aim ~78%) “Landlocked”  (Time) For Time: 500/450 Meter Row 30 Burpees Over Rower 1,000/900 Meter Row 30 Burpees Over Rower 500/450 Meter Row ‍ Time Cap: 18 Minutes ‍ Bike Subs are (25/20)(50/40) Cal Echo AGE GROUP 13-15 & 55+ | Same as classMod. 1 450/400m Row 900/800m Row Mod. 2 400/350m Row 25 Burpees in place 800/700m Row 25 Burpee in place 400/350m Row Warm Up General Flow 0:20-0:30 Each Row (1 minute) Arm Circles Reverse Lunges with Reach Spiderman Lunges Air Squats Inchworms Lateral Shuffles Quick Ups (Burpee Prep) Shoulder Taps (in Plank Position) High Knees After Party 3 Giant Sets For Quality: 5 Strict Toes to Bar 10 V-Ups 20 Sit-ups ‍ Rest 2 Minutes Between Giant SetsRead more

Bellhouse Crossfit – CrossFit Shoulder Press (On the 3:00 x 3 Sets:  5 Strict Press   * Same Weight Across * Aim ~78%) “Landlocked”  (Time) For Time: 500/450 Meter Row 30 Burpees Over Rower 1,000/900 Meter Row 30 Burpees Over Rower 500/450 Meter Row ‍ Time Cap: 18 Minutes ‍ Bike Subs are (25/20)(50/40) Cal Echo AGE GROUP 13-15 & 55+ | Same as classMod. 1 450/400m Row 900/800m Row Mod. 2 400/350m Row 25 Burpees in place 800/700m Row 25 Burpee in place 400/350m Row Warm Up General Flow 0:20-0:30 Each Row (1 minute) Arm Circles Reverse Lunges with Reach Spiderman Lunges Air Squats Inchworms Lateral Shuffles Quick Ups (Burpee Prep) Shoulder Taps (in Plank Position) High Knees After Party 3 Giant Sets For Quality: 5 Strict Toes to Bar 10 V-Ups 20 Sit-ups ‍ Rest 2 Minutes Between Giant SetsRead more

Bellhouse Crossfit – CrossFit Shoulder Press (On the 3:00 x 3 Sets:  5 Strict Press   * Same Weight Across * Aim ~78%) “Landlocked”  (Time) For Time: 500/450 Meter Row 30 Burpees Over Rower 1,000/900 Meter Row 30 Burpees Over Rower 500/450 Meter Row ‍ Time Cap: 18 Minutes ‍ Bike Subs are (25/20)(50/40) Cal Echo AGE GROUP 13-15 & 55+ | Same as classMod. 1 450/400m Row 900/800m Row Mod. 2 400/350m Row 25 Burpees in place 800/700m Row 25 Burpee in place 400/350m Row Warm Up General Flow 0:20-0:30 Each Row (1 minute) Arm Circles Reverse Lunges with Reach Spiderman Lunges Air Squats Inchworms Lateral Shuffles Quick Ups (Burpee Prep) Shoulder Taps (in Plank Position) High Knees After Party 3 Giant Sets For Quality: 5 Strict Toes to Bar 10 V-Ups 20 Sit-ups ‍ Rest 2 Minutes Between Giant SetsRead more