Bellhouse Crossfit – CrossFit “Connect The Dots” (Time) For Time: 10-9-8-7-6-5-4-3-2-1 Toes to Bar 200/180 Meter Row Directly Into… 20-18-16-14-12-10-8-6-4-2 Push-ups 200/180 Meter Row Time Cap: 35 Minutes Warm Up General Flow 0:20 each Tall plank Downward dog Tall plank Scorpions Plank shoulder taps Plank toe taps Spidermans Up down planks Negative push ups Hollow body hold Push ups from knees Sit ups Push ups After Party Aerobic Capacity 30-60 Minutes For Quality: 400 Meter Run 500 Meter Row 1,000 Meter Bike Erg * Performed At RPE 2-3
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