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Monday 4023

Published on September 21, 2015, by in WOD.

CrossFit Bellevue – CrossFit

Happy De-Load Week!!

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Warm-up

CFBV JA’s & Dynamic Warm-Up

Weightlifting

Overhead Squat (3 x 5 @ 60%)

For the Overhead Squat really focus on your technique and, as always, YOUR DEPTH!!

Metcon

Metcon (AMRAP – Rounds and Reps)

12 min AMRAP:

9 Wall Balls (20/14)

6 Burpees
If you ever break up the Wall Balls restart that round! (i.e. you can’t drop the wall ball today! Get comfortable with being uncomfortable!!)

Youth Athlete Strength

Five rounds of five reps at 65% Bench and Dead-lift. After each set do 8-bar bicep curls and 5-strict toes to bar.

Cool Down/Stretch