CrossFit Bellevue – CrossFit
Deadlift (3×5 @ 80%)
7 Ring Dips
1 Rope Climb
Youth Athlete Strength
Strength: Back Squats, use three sets to build up to 55% 1RM, then do 10-sets of 10-reps at 55%, after each set do 10-lunges and 10-Sit-ups.
Work Capacity: 50cal bike ride
Accessory Strength: Six rounds of 8-Goblet Squats, 8-weighted lunges.
Accessory Strength: Six rounds of 10-weighted step-ups, 10-lateral lunges
Accessory Strength: Six rounds of 8-over box jumps, 16-thrusters.
Stretch: Supine back stretch, Calf Stretch
10-rounds of 1-rope climb, 1-down and back sled push, hill run w/sand bag
Run to Enatai, swim end of pier to shore 10X, run back