Crossfit Bellevue

Warm-Up: Ja’s, high knee, walk butt kick run, 2-shuffles, 2-karaoke’s, 4-50% sprints. Part #2: 20-dead-lifts, 15-sumo high pull dead-lifts, 10-hang power snatch.

Strength: Find new Dead-lift max. Do not compromise form and technique for weight.

WOD: Three rounds of 30-Sumo Dead-Lift High Pull, 30-Weighted Sit-ups, 1k row.

RX: 75 / 55, L-3: 65 / 45, L-2: 35lbs

SealFit: 1-mile runs, 50-regular sit-ups.

Games Prep: 

Stamina: Teams of two, 100-frog complex, 100-burpees. 105lbs.

Endurance: 500-4ct flutter kicks.

Recovery: Back and foam roller stretches.