Bellhouse Crossfit – CrossFit Bench Press (3 Sets:  5 Bench Press  ‍ * Same Weight Across  * Aim For 78% 1RM) “Death Race 2.0” (Time) 5 Rounds For Time: 15/12 Calorie Echo Bike 9 Burpee Box Jumps (24″/20″) ‍ Time Cap: 18 Minutes AGE GROUP 13-15 & 55+ | Same as classMod. 1: 12/9 Cal echo Bike 9 Burpee Box Jumps(20/16) Mod. 2: 10/8 cal echo Bike 7 Burpee Jump to Plate Warm Up General Flow 2:00 Machine :30 Bootstraps :30 Pec Stretch Right :30 Pec Stretch Left :30 Dive Bombers or Cobra Stretch :20 Samson Stretch Right :20 Samson Stretch Left :20 Half Push-up Hold :20 Quick Feet Steps Over Line After Party Killer Core 3 Giant Sets For Quality: 10 Barbell Rollouts 20 Medicine Ball Twists 30 Second Side Plank (Each Side) ‍ Rest 1 Minute Between Giant SetsRead more

Bellhouse Crossfit – CrossFit Bench Press (3 Sets:  5 Bench Press  ‍ * Same Weight Across  * Aim For 78% 1RM) “Death Race 2.0” (Time) 5 Rounds For Time: 15/12 Calorie Echo Bike 9 Burpee Box Jumps (24″/20″) ‍ Time Cap: 18 Minutes AGE GROUP 13-15 & 55+ | Same as classMod. 1: 12/9 Cal echo Bike 9 Burpee Box Jumps(20/16) Mod. 2: 10/8 cal echo Bike 7 Burpee Jump to Plate Warm Up General Flow 2:00 Machine :30 Bootstraps :30 Pec Stretch Right :30 Pec Stretch Left :30 Dive Bombers or Cobra Stretch :20 Samson Stretch Right :20 Samson Stretch Left :20 Half Push-up Hold :20 Quick Feet Steps Over Line After Party Killer Core 3 Giant Sets For Quality: 10 Barbell Rollouts 20 Medicine Ball Twists 30 Second Side Plank (Each Side) ‍ Rest 1 Minute Between Giant SetsRead more

Bellhouse Crossfit – CrossFit Bench Press (3 Sets:  5 Bench Press  ‍ * Same Weight Across  * Aim For 78% 1RM) “Death Race 2.0” (Time) 5 Rounds For Time: 18/15 Calorie Bike Erg 9 Burpee Box Jumps (24″/20″) ‍ Time Cap: 18 Minutes AGE GROUP 13-15 & 55+ | Same as class Warm Up General Flow 2:00 Machine :30 Bootstraps :30 Pec Stretch Right :30 Pec Stretch Left :30 Dive Bombers or Cobra Stretch :20 Samson Stretch Right :20 Samson Stretch Left :20 Half Push-up Hold :20 Quick Feet Steps Over Line After Party Killer Core 3 Giant Sets For Quality: 10 Barbell Rollouts 20 Medicine Ball Twists 30 Second Side Plank (Each Side) ‍ Rest 1 Minute Between Giant SetsRead more

Bellhouse Crossfit – CrossFit Bring A Friend Saturday (Time) Teams of 3 people 6 rounds 50/40 Cal Row 20 Double DB Hang Snatches(50/35s) (2 people work 1 rests) *after each round 50ft DDB lunge (1 person at a time) 32min. CapRead more

Bellhouse Crossfit – CrossFit Bring A Friend Saturday (Time) Teams of 3 people 6 rounds 50/40 Cal Row 20 Double DB Hang Snatches(50/35s) (2 people work 1 rests) *after each round 50ft DDB lunge (1 person at a time) 32min. CapRead more