Sign-up now for this Saturday's Bootcamp and get started on your road to a higher level of fitness. info@crossfitbellevue.com
CrossFit: 400 meter run, 5-rounds of Cindy (5-pull-ups, 10-push-ups, 15-squats), 400 / 5C, 400 / 5C, 400 meter run.
Warm-up: 800 meter run, 25-OH Squats, three sets of 10-clapping push-ups and a rope climb.
Level-3: Five rounds, muscle-up, 5-chest clap push-ups, 10-balance beam pistols. Or WOD as stated with vest.
Level-2: WOD as stated, no bands, no balls.
Level-1: Smallest band possible, Balls only as needed. 35:00 minute cutoff.
CrossFit Kids:
Super Frogs: WOD as stated.
Leap Frogs: WOD as stated. Smallest band, if needed, no balls.
Tree Frogs: Three rounds per, 200 runs. Smallest band, if needed, no balls.
Tadpoles: Two rounds per, stairs.
Strength: 5 x 5 Shoulder Press. Heavy!
Endurance: Swimming, 10 x 100 freestyle sprints, rest 1:00 minute between.
Coaching Notes: If you are attempting Level-3 then do all of it or none of it, that includes running with the vest. Make every rep count, hips below knee line, chest to ground - elbows straight.
Thanks Jake for an awesome night of Hockey.
