Bellhouse Crossfit – CrossFit “Ab-solute Zero” (AMRAP – Reps) 3 Sets: 2 Minute echo Bike Calories 1 Minute Toes to Bar ‍ Rest 3 Minutes ‍ 2 Sets: 2 Minute Shuttle Runs 1 Minute Toes to Bar ‍ Rest 3 Minutes ‍ 1 Set: 2 Minute Row Calories 1 Minute Toes to Bar ‍ AGE GROUP 13-15 & 55+ Same as class Warm Up Line Drill Warm Up 25’ Each High Knees Butt Kicks Lateral Shuffles (both directions) Karaoke/ Grapevine (both directions) Walking Lunges with Twist Toy Soldiers (Frankenstein Kicks) Leg Cradles (Knee to Chest Stretch) Spiderman Walks Inchworms Easy Shuttle Run Hard Shuttle Run After Party Durability [Sled Push Intervals]: 6×15 Meters ‍ * Rest 1-2 Minutes Between Sets * Increase Weight Each SetRead more

Bellhouse Crossfit – CrossFit “Ab-solute Zero” (AMRAP – Reps) 3 Sets: 2 Minute echo Bike Calories 1 Minute Toes to Bar ‍ Rest 3 Minutes ‍ 2 Sets: 2 Minute Shuttle Runs 1 Minute Toes to Bar ‍ Rest 3 Minutes ‍ 1 Set: 2 Minute Row Calories 1 Minute Toes to Bar ‍ AGE GROUP 13-15 & 55+ Same as class Warm Up Line Drill Warm Up 25’ Each High Knees Butt Kicks Lateral Shuffles (both directions) Karaoke/ Grapevine (both directions) Walking Lunges with Twist Toy Soldiers (Frankenstein Kicks) Leg Cradles (Knee to Chest Stretch) Spiderman Walks Inchworms Easy Shuttle Run Hard Shuttle Run After Party Durability [Sled Push Intervals]: 6×15 Meters ‍ * Rest 1-2 Minutes Between Sets * Increase Weight Each SetRead more

Bellhouse Crossfit – CrossFit “Ab-solute Zero” (AMRAP – Reps) 3 Sets: 2 Minute echo Bike Calories 1 Minute Toes to Bar ‍ Rest 3 Minutes ‍ 2 Sets: 2 Minute Shuttle Runs 1 Minute Toes to Bar ‍ Rest 3 Minutes ‍ 1 Set: 2 Minute Row Calories 1 Minute Toes to Bar ‍ AGE GROUP 13-15 & 55+ Same as class Warm Up Line Drill Warm Up 25’ Each High Knees Butt Kicks Lateral Shuffles (both directions) Karaoke/ Grapevine (both directions) Walking Lunges with Twist Toy Soldiers (Frankenstein Kicks) Leg Cradles (Knee to Chest Stretch) Spiderman Walks Inchworms Easy Shuttle Run Hard Shuttle Run After Party Durability [Sled Push Intervals]: 6×15 Meters ‍ * Rest 1-2 Minutes Between Sets * Increase Weight Each SetRead more

Bellhouse Crossfit – CrossFit “Ab-solute Zero” (AMRAP – Reps) 3 Sets: 2 Minute echo Bike Calories 1 Minute Toes to Bar ‍ Rest 3 Minutes ‍ 2 Sets: 2 Minute Shuttle Runs 1 Minute Toes to Bar ‍ Rest 3 Minutes ‍ 1 Set: 2 Minute Row Calories 1 Minute Toes to Bar ‍ AGE GROUP 13-15 & 55+ Same as class Warm Up Line Drill Warm Up 25’ Each High Knees Butt Kicks Lateral Shuffles (both directions) Karaoke/ Grapevine (both directions) Walking Lunges with Twist Toy Soldiers (Frankenstein Kicks) Leg Cradles (Knee to Chest Stretch) Spiderman Walks Inchworms Easy Shuttle Run Hard Shuttle Run After Party Durability [Sled Push Intervals]: 6×15 Meters ‍ * Rest 1-2 Minutes Between Sets * Increase Weight Each SetRead more

Bellhouse Crossfit – CrossFit “Ab-solute Zero” (AMRAP – Reps) 3 Sets: 2 Minute echo Bike Calories 1 Minute Toes to Bar ‍ Rest 3 Minutes ‍ 2 Sets: 2 Minute Shuttle Runs 1 Minute Toes to Bar ‍ Rest 3 Minutes ‍ 1 Set: 2 Minute Row Calories 1 Minute Toes to Bar ‍ AGE GROUP 13-15 & 55+ Same as class Warm Up Line Drill Warm Up 25’ Each High Knees Butt Kicks Lateral Shuffles (both directions) Karaoke/ Grapevine (both directions) Walking Lunges with Twist Toy Soldiers (Frankenstein Kicks) Leg Cradles (Knee to Chest Stretch) Spiderman Walks Inchworms Easy Shuttle Run Hard Shuttle Run After Party Durability [Sled Push Intervals]: 6×15 Meters ‍ * Rest 1-2 Minutes Between Sets * Increase Weight Each SetRead more