Crossfit Bellevue

CrossFit

Warm-Up: Ja’s, high knee, walk butt kick run, 2-shuffles, 2-karaoke’s, 4-50% sprints. Part #2: 20-push-ups, 15-tricep push-ups, 10-ring dips.

Strength:   Bench 1) 5 x 65%, 2) 5 x 75%, 3) max reps x 85%

WOD: Buddy 5k row, Partners must use the same rower.

Games Prep: Three rounds of 10-135/95 Overhead Squats, 20-lateral over bar burpees.

Youth Athletes

Strength: 4 x 12 DB Flys, Ring dips, Tricep push-ups.

Agility: Hurdles and Weavers.

SealFit

Endurance: 10k ruck march, 45lbs.

Recovery

Pre WOD: 25m Inchworm

Post WOD: Wall Chest, Partner Chest, Banded Shoulder Stretch.