Bellhouse Crossfit – CrossFit “Bob the Builder” (Time) On the 3:00 x 7 Rounds: 400 Meter Run 12 Pull-ups AGE GROUP 13-15 & 55+ Same as Class Score: slowest round Mod 1) 400m run 8 Pull Ups Mod 2) 300m run 12 Ring Rows Mod 3) 400 Meter Run 7 Bar Muscle-ups Warm Up General Flow 0:30 Calf Stretch (right) 0:30 Calf Stretch (left) 0:30 Alternating Lunge With Reach 0:20 Leg Swings (right) 0:20 Leg Swings (left) 0:20 Knuckle Draggers 0:20 Gate Openers 0:20 Pogo Hope 100m Run Accessory Work Gun Show [PART A] 3 Sets: 100′ Pizza Plate Carry [PART B] 3 Sets For Quality: 30 Banded Hammer Curls Rest 1 Minute Between All SetsRead more

Bellhouse Crossfit – CrossFit “Bob the Builder” (Time) On the 3:00 x 7 Rounds: 400 Meter Run 12 Pull-ups AGE GROUP 13-15 & 55+ Same as Class Score: slowest round Mod 1) 400m run 8 Pull Ups Mod 2) 300m run 12 Ring Rows Mod 3) 400 Meter Run 7 Bar Muscle-ups Warm Up General Flow 0:30 Calf Stretch (right) 0:30 Calf Stretch (left) 0:30 Alternating Lunge With Reach 0:20 Leg Swings (right) 0:20 Leg Swings (left) 0:20 Knuckle Draggers 0:20 Gate Openers 0:20 Pogo Hope 100m Run Accessory Work Gun Show [PART A] 3 Sets: 100′ Pizza Plate Carry [PART B] 3 Sets For Quality: 30 Banded Hammer Curls Rest 1 Minute Between All SetsRead more

Bellhouse Crossfit – CrossFit “Bob the Builder” (Time) On the 3:00 x 7 Rounds: 400 Meter Run 12 Pull-ups AGE GROUP 13-15 & 55+ Same as Class Score: slowest round Mod 1) 400m run 8 Pull Ups Mod 2) 300m run 12 Ring Rows Mod 3) 400 Meter Run 7 Bar Muscle-ups Warm Up General Flow 0:30 Calf Stretch (right) 0:30 Calf Stretch (left) 0:30 Alternating Lunge With Reach 0:20 Leg Swings (right) 0:20 Leg Swings (left) 0:20 Knuckle Draggers 0:20 Gate Openers 0:20 Pogo Hope 100m Run Accessory Work Gun Show [PART A] 3 Sets: 100′ Pizza Plate Carry [PART B] 3 Sets For Quality: 30 Banded Hammer Curls Rest 1 Minute Between All SetsRead more

Bellhouse Crossfit – CrossFit “Bob the Builder” (Time) On the 3:00 x 7 Rounds: 400 Meter Run 12 Pull-ups AGE GROUP 13-15 & 55+ Same as Class Score: slowest round Mod 1) 400m run 8 Pull Ups Mod 2) 300m run 12 Ring Rows Mod 3) 400 Meter Run 7 Bar Muscle-ups Warm Up General Flow 0:30 Calf Stretch (right) 0:30 Calf Stretch (left) 0:30 Alternating Lunge With Reach 0:20 Leg Swings (right) 0:20 Leg Swings (left) 0:20 Knuckle Draggers 0:20 Gate Openers 0:20 Pogo Hope 100m Run Accessory Work Gun Show [PART A] 3 Sets: 100′ Pizza Plate Carry [PART B] 3 Sets For Quality: 30 Banded Hammer Curls Rest 1 Minute Between All SetsRead more

Bellhouse Crossfit – CrossFit “Bob the Builder” (Time) On the 3:00 x 7 Rounds: 400 Meter Run 12 Pull-ups AGE GROUP 13-15 & 55+ Same as Class Score: slowest round Mod 1) 400m run 8 Pull Ups Mod 2) 300m run 12 Ring Rows Mod 3) 400 Meter Run 7 Bar Muscle-ups Warm Up General Flow 0:30 Calf Stretch (right) 0:30 Calf Stretch (left) 0:30 Alternating Lunge With Reach 0:20 Leg Swings (right) 0:20 Leg Swings (left) 0:20 Knuckle Draggers 0:20 Gate Openers 0:20 Pogo Hope 100m Run Accessory Work Gun Show [PART A] 3 Sets: 100′ Pizza Plate Carry [PART B] 3 Sets For Quality: 30 Banded Hammer Curls Rest 1 Minute Between All SetsRead more