Bellhouse Crossfit – CrossFit “Plinko” (AMRAP – Rounds and Reps) AMRAP 40: 20/15 Calorie Row 20/15 Calorie Echo Bike 20 Shuttle Runs 20 Sit-ups AGE GROUP 13-15 & 55+ | Same as classMod. 1: 15/11 Cal Row 15/11 Cal Bike 15 Shuttle Runs 15 Sit ups Mod. 3: GHDs for sit ups Warm Up Line drills 25’ each Quad pulls Knee pull + calf raise Inchworm + spiderman Toe walk Heel walk Gater openers Bunny hops Broad jumps High knees Buttkickers Shuttle Run After Party Killer Core 6 Sets: 20 Banded Kneeling Crunches 10 Seconds Rest ‍ Directly Into… ‍ 6 Sets: 20 Second Prone Knee to Elbow 10 Seconds RestRead more

Bellhouse Crossfit – CrossFit “Plinko” (AMRAP – Rounds and Reps) AMRAP 40: 20/15 Calorie Row 20/15 Calorie Echo Bike 20 Shuttle Runs 20 Sit-ups AGE GROUP 13-15 & 55+ | Same as classMod. 1: 15/11 Cal Row 15/11 Cal Bike 15 Shuttle Runs 15 Sit ups Mod. 3: GHDs for sit ups Warm Up Line drills 25’ each Quad pulls Knee pull + calf raise Inchworm + spiderman Toe walk Heel walk Gater openers Bunny hops Broad jumps High knees Buttkickers Shuttle Run After Party Killer Core 6 Sets: 20 Banded Kneeling Crunches 10 Seconds Rest ‍ Directly Into… ‍ 6 Sets: 20 Second Prone Knee to Elbow 10 Seconds RestRead more

Bellhouse Crossfit – CrossFit “Plinko” (AMRAP – Rounds and Reps) AMRAP 40: 20/15 Calorie Row 20/15 Calorie Echo Bike 20 Shuttle Runs 20 Sit-ups AGE GROUP 13-15 & 55+ | Same as classMod. 1: 15/11 Cal Row 15/11 Cal Bike 15 Shuttle Runs 15 Sit ups Mod. 3: GHDs for sit ups Warm Up Line drills 25’ each Quad pulls Knee pull + calf raise Inchworm + spiderman Toe walk Heel walk Gater openers Bunny hops Broad jumps High knees Buttkickers Shuttle Run After Party Killer Core 6 Sets: 20 Banded Kneeling Crunches 10 Seconds Rest ‍ Directly Into… ‍ 6 Sets: 20 Second Prone Knee to Elbow 10 Seconds RestRead more

Bellhouse Crossfit – CrossFit “Plinko” (AMRAP – Rounds and Reps) AMRAP 40: 20/15 Calorie Row 20/15 Calorie Bike Erg 20 Shuttle Runs 20 Sit-ups AGE GROUP 13-15 & 55+ | Same as class Warm Up Line drills 25’ each Quad pulls Knee pull + calf raise Inchworm + spiderman Toe walk Heel walk Gater openers Bunny hops Broad jumps High knees Buttkickers Shuttle Run After Party Killer Core 6 Sets: 20 Banded Kneeling Crunches 10 Seconds Rest ‍ Directly Into… ‍ 6 Sets: 20 Second Prone Knee to Elbow 10 Seconds RestRead more

Bellhouse Crossfit – CrossFit Power Clean (3 Sets:  3 Power Clean ‍ * Same Weight Across  * Aim For 82% 1RM ) DT (Time) 5 Rounds for time: 12 Deadlifts, 155# / 105# 9 Hang Power Cleans, 155# / 105# 6 Push Jerks, 155# / 105#In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009To learn more about DT click hereMod. 1: (115/85) Mod. 2: (95/65) Warm Up General Flow 0:20-0:30 Each Samson (Right) Samson (Left) Pigeon (Right) Pigeon (Left) Boot Straps Bend and Reach Single Leg Glute Bridge (Right) Single Leg Glute Bridge (Left) Inchworm to Plank Push-Ups Body Weight Good Mornings Squat Jumps After Party Lactate Threshold [2 Sets]: 10 Rounds: 40 Seconds Row (RPE 5-6) 20 Seconds Rest ‍ Rest 4 Minutes Between SetsRead more