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 Bike Erg Calories 1 Minute Toes to Bar ‍ Rest 3 Minutes ‍ 2 Sets: 2 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 Power Clean (3 x 5 @78ish%) “Move The Chains” (AMRAP – Rounds and Reps) AMRAP 12: 12 Alternating Dumbbell Snatches 18 Push-ups ‍ Dumbbells: (70/50) ‍ * 60′ Single Arm Farmers Carry Between Stations SCORE: Rounds & Reps (farmers carry doesn’t count toward score) AGE GROUP 13-15 & 55+ | (50/35)Mod. 1: 12 Alt DB Snatch (50/35) 12 push ups Mod. 2: 12 alt DB Snatch (35/25) 12 Abmat Push ups Mod. 3: 12 HSPU instead of Push ups Warm Up General Flow 0:20-0:30 Each Jumping Jacks Arm Circles (Small to Large) Samson Stretch Scorpions Spiderman Lunges Plank Shoulder Taps Lateral Lunges Air Squats Inchworms Reverse Lunges with Overhead Reach Quick Feet Drill Bear Crawls After Party Lactate Threshold AMRAP 10: Calorie Row [RPE 6-7] ‍ Rest 2 Minutes ‍ For Time: Calories From Part 1 [RPE 6-7]Read more