CrossFit Bellevue – CrossFit
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1 mile shake out run
This is meant to be a recovery session.
Feel free to spend the hour on stretching/mobility on your own or by doing ROMWOD.
Youth Athlete Strength
Strength: Back Squats use three rounds to build to 65% and then do 2-sets of 5-reps at 65%, 2-sets of 3-reps at 75%, 1-set of 1-reps at 85% and 1-set of max reps at 85%. After each set do 7-bent row and 10-weighted sit-ups.
Work Capacity: 10-hill sprints
Accessory Strength: Six rounds of 8-latteral lunges, 8-goblet squats.
Accessory Strength: Six rounds of 10-weighted lunges and 4-OTBox jumps.
5k run with your sandbag, 150-Burpee Box Jumps, 5k run
500 4ct flutter kicks while holding your sandbag at extended arm carry