Bellhouse Crossfit – CrossFit Front Rack Lunge (3 Sets: 8 Front Rack Lunges * 4 Reps Each Leg * Build In Weight To Technical Failure * Rest 2-3 Minutes Between Sets) Control+Alt+Delete (AMRAP – Rounds and Reps) AMRAP 12: 8 Alternating Dumbbell Snatches 6 Toes to Bar 4 Double Dumbbell Box Step-ups Dumbbells: (50/35)’s Box: (20″) SCORE: Rounds + Reps AGE GROUP 13-15, 55+ : (35s/25s) Mod 1) (35s/25s) Mod 2) (25s/15s) Knee Raises Warm Up General Flow 1:30 Box Step Ups 0:30 Elevated Pigeon (on box)(right) 0:30 Elevated Pigeon (on box)(left) 0:30 Couch Stretch (right) 0:30 Couch Stretch (left) 0:30 Cossak Squats 0:30 Alternating Reverse Lunge + Reach Accessory Work [PART A] 3 Sets: 10 Strict Chin-ups * Rest 2-3 Minutes Between Sets * Same Weight Across [PART B] 1 Set: Max Banded Strict Chin-upsRead more

Bellhouse Crossfit – CrossFit Front Rack Lunge (3 Sets: 8 Front Rack Lunges * 4 Reps Each Leg * Build In Weight To Technical Failure * Rest 2-3 Minutes Between Sets) Control+Alt+Delete (AMRAP – Rounds and Reps) AMRAP 12: 8 Alternating Dumbbell Snatches 6 Toes to Bar 4 Double Dumbbell Box Step-ups Dumbbells: (50/35)’s Box: (20″) SCORE: Rounds + Reps AGE GROUP 13-15, 55+ : (35s/25s) Mod 1) (35s/25s) Mod 2) (25s/15s) Knee Raises Warm Up General Flow 1:30 Box Step Ups 0:30 Elevated Pigeon (on box)(right) 0:30 Elevated Pigeon (on box)(left) 0:30 Couch Stretch (right) 0:30 Couch Stretch (left) 0:30 Cossak Squats 0:30 Alternating Reverse Lunge + Reach Accessory Work [PART A] 3 Sets: 10 Strict Chin-ups * Rest 2-3 Minutes Between Sets * Same Weight Across [PART B] 1 Set: Max Banded Strict Chin-upsRead more

Bellhouse Crossfit – CrossFit Front Rack Lunge (3 Sets: 8 Front Rack Lunges * 4 Reps Each Leg * Build In Weight To Technical Failure * Rest 2-3 Minutes Between Sets) Control+Alt+Delete (AMRAP – Rounds and Reps) AMRAP 12: 8 Alternating Dumbbell Snatches 6 Toes to Bar 4 Double Dumbbell Box Step-ups Dumbbells: (50/35)’s Box: (20″) SCORE: Rounds + Reps AGE GROUP 13-15, 55+ : (35s/25s) Mod 1) (35s/25s) Mod 2) (25s/15s) Knee Raises Warm Up General Flow 1:30 Box Step Ups 0:30 Elevated Pigeon (on box)(right) 0:30 Elevated Pigeon (on box)(left) 0:30 Couch Stretch (right) 0:30 Couch Stretch (left) 0:30 Cossak Squats 0:30 Alternating Reverse Lunge + Reach Accessory Work [PART A] 3 Sets: 10 Strict Chin-ups * Rest 2-3 Minutes Between Sets * Same Weight Across [PART B] 1 Set: Max Banded Strict Chin-upsRead more

Bellhouse Crossfit – CrossFit Front Rack Lunge (3 Sets: 8 Front Rack Lunges * 4 Reps Each Leg * Build In Weight To Technical Failure * Rest 2-3 Minutes Between Sets) Control+Alt+Delete (AMRAP – Rounds and Reps) AMRAP 12: 8 Alternating Dumbbell Snatches 6 Toes to Bar 4 Double Dumbbell Box Step-ups Dumbbells: (50/35)’s Box: (20″) SCORE: Rounds + Reps AGE GROUP 13-15, 55+ : (35s/25s) Mod 1) (35s/25s) Mod 2) (25s/15s) Knee Raises Warm Up General Flow 1:30 Box Step Ups 0:30 Elevated Pigeon (on box)(right) 0:30 Elevated Pigeon (on box)(left) 0:30 Couch Stretch (right) 0:30 Couch Stretch (left) 0:30 Cossak Squats 0:30 Alternating Reverse Lunge + Reach Accessory Work [PART A] 3 Sets: 10 Strict Chin-ups * Rest 2-3 Minutes Between Sets * Same Weight Across [PART B] 1 Set: Max Banded Strict Chin-upsRead more

Bellhouse Crossfit – CrossFit Front Rack Lunge (3 Sets: 8 Front Rack Lunges * 4 Reps Each Leg * Build In Weight To Technical Failure * Rest 2-3 Minutes Between Sets) Control+Alt+Delete (AMRAP – Rounds and Reps) AMRAP 12: 8 Alternating Dumbbell Snatches 6 Toes to Bar 4 Double Dumbbell Box Step-ups Dumbbells: (50/35)’s Box: (20″) SCORE: Rounds + Reps AGE GROUP 13-15, 55+ : (35s/25s) Mod 1) (35s/25s) Mod 2) (25s/15s) Knee Raises Warm Up General Flow 1:30 Box Step Ups 0:30 Elevated Pigeon (on box)(right) 0:30 Elevated Pigeon (on box)(left) 0:30 Couch Stretch (right) 0:30 Couch Stretch (left) 0:30 Cossak Squats 0:30 Alternating Reverse Lunge + Reach Accessory Work [PART A] 3 Sets: 10 Strict Chin-ups * Rest 2-3 Minutes Between Sets * Same Weight Across [PART B] 1 Set: Max Banded Strict Chin-upsRead more