Bellhouse Crossfit – CrossFit “Team Hotshots 19” [HERO] (Time) 6 Rounds For Time: 30 Synchro Air Squats 19 Power Cleans (135/95) 7 Strict Pull-ups (Each) 400 Meter Run (Together) ‍ * Teams of 2 * Split Power Cleans As Needed ‍ Time Cap: 35 Minutes Warm-up 100m run Bootstraps Downward dog Scorpions Alternating worlds greatest Jumping jacks Cossak squats Air squats Synchro air squats with partner Mountain climbers After Party “Killer Core” 8 Sets : 10 Second Hanging L-Sit 20 Seconds Rest Directly Into… 8 Sets: 20 Seconds V-Ups 10 Seconds RestRead more

Bellhouse Crossfit – CrossFit Back Squat (Heavy Set of 20) “Pandora’s Box” (Time) For Time: 60 Burpee Box Jumps (24″/20″) ‍ Every 2 Minutes [Starting at 0:00]: 250/225 Meter Row ‍ Time Cap: 18 MinutesMod. 1: 150/100m Row Mod. 2: 50 Burpee Box Step ups (20″) (150/100m)Row Warm-up Arm swings Arm wraps Trunk twists Quad pulls Knuckle draggers Standing figure 4 Bootstraps Duck walk Box step ups Quick ups Box step downs Push ups After Party “Bulletproof Shoulders” 100 Banded Pull Aparts 100 Banded Face Pulls 100 Banded Strict PressRead more

Bellhouse Crossfit – CrossFit Back Squat (Heavy Set of 20) “Pandora’s Box” (No Measure) For Time: 60 Burpee Box Jumps (24″/20″) ‍ Every 2 Minutes [Starting at 0:00]: 250/225 Meter Row ‍ Time Cap: 18 Minutes Warm-up Arm swings Arm wraps Trunk twists Quad pulls Knuckle draggers Standing figure 4 Bootstraps Duck walk Box step ups Quick ups Box step downs Push ups After Party “Bulletproof Shoulders” 100 Banded Pull Aparts 100 Banded Face Pulls 100 Banded Strict PressRead more

Bellhouse Crossfit – CrossFit “More Or Less” (Calories) AMRAP 7: 1,200 Meter Run Max Calorie Bike ‍ Rest 3 Minutes ‍ AMRAP 7: 1,000 Meter Run Max Calorie Bike ‍ Rest 3 Minutes ‍ AMRAP 7: 800 Meter Run Max Calorie Bike Rest 3 Minutes AMRAP 7: 600 Meter Run Max Calorie Bike Warm-up Run prep line drills 25’ down and back each Knuckle draggers Quad walk Open the gate Lunge and reach Bunny hops Butt kickers Forward skips 8x Shuttle Run (increasing pace) After Party “Lethal Legs” 3-4 Rounds 8 Goblet Bulgarian Split Squats (each leg) :30 Wall Sit Warm-up Run prep line drills 25’ down and back each Knuckle draggers Quad walk Open the gate Lunge and reach Bunny hops Butt kickers Forward skips 8x Shuttle Run (increasing pace)Read more

Bellhouse Crossfit – CrossFit “More Or Less” (Calories) AMRAP 7: 1,200 Meter Run Max Calorie Bike Erg ‍ Rest 3 Minutes ‍ AMRAP 7: 1,000 Meter Run Max Calorie Bike Erg ‍ Rest 3 Minutes ‍ AMRAP 7: 800 Meter Run Max Calorie Bike Erg Rest 3 Minutes AMRAP 7: 600 Meter Run Max Calorie Bike Erg Warm-up Run prep line drills 25’ down and back each Knuckle draggers Quad walk Open the gate Lunge and reach Bunny hops Butt kickers Forward skips 8x Shuttle Run (increasing pace) After Party “Lethal Legs” 3-4 Rounds 8 Goblet Bulgarian Split Squats (each leg) :30 Wall Sit Warm-up Run prep line drills 25’ down and back each Knuckle draggers Quad walk Open the gate Lunge and reach Bunny hops Butt kickers Forward skips 8x Shuttle Run (increasing pace)Read more