CrossFit Bellevue – CrossFit
CFBV dynamic warm up
30-20-10 reps for time of:
Cals on rower
Youth Athlete Strength
Strength: Back Squat use three rounds to build to 65% and then do 2-sets of 5 reps at 65%, 2-sets of 5-reps at 75%, 1-set of 5 reps at 85% and 1-set of max reps at 85%. After each and every set do 10-sit-ups.
Accessory Strength: Six rounds of 6-manmakers and 8-OH Plate Lunges.
Accessory Strength: Six rounds of 6-pull-ups and 8-upright rows.
Accessory Strength: Six rounds of 6-bicep curls, 8-goblets squats.
Work Capacity-2: 12:00 of truck pushes
Stretch: Partner chest, cobra and PSOAS stretches