CrossFit Bellevue – CrossFit
CFBV dynamic warm up
Overhead Squat (3 x 5)
Choose your weight based on your mechanics/positions.
Metcon (AMRAP – Reps)
Complete as many reps as possible in 10 minutes of:
Row 1000 Meters
Dumbbell Man-Makers x Max Reps
(Push-Up, Power Clean, Push Press
Youth Athlete Strength
Strength 1: Dead-lift, use three rounds to build to 60% and then do 1-sets of 5 reps at 60%, 1-sets of 5-reps at 70%, 1-set of 5 reps at 80%. After each and every set do 5-pull-ups and 10-sit-ups.
Accessory Strength: 6-tricep push-ups, 8-DB bench
Accessory Strength: Six rounds of 6-upright rows, 8-bent rows.
Work Capacity-2: 10:00 truck pushes
Three rounds of 1-mile run, 30 box jumps,
30 wall-ball shots
Run to Enatia, swim end of pier to shore 10x, run back.