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Thursday 3355

Published on July 16, 2015, by in WOD.

CrossFit Bellevue – CrossFit

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Warm-up

CFBV Dynamic Warmup

400m Run

15 Pushups

30 GHDSU

Strength

Split Jerk (1RM)

WOD

Metcon (AMRAP – Reps)

7min AMRAP:

7 T2B

20 Wall Balls

7 Pullups

-2min Rest-

7min AMRAP:

5 T2B

10 Wall Balls

5 Pullups
34 reps per round in first AMRAP 20 reps per round in 2nd AMRAP score will be both AMRAP combined for total reps

Youth Athlete Strength

Strength: 100 bar dips, after every set do 10-GHD Hip Extensions

Speed: 3-5-79 get offs

Agilities: 4-cone drills

Skills: Football skills

Endurance

2-mile swim w/fins

Stretch

Banded Shoulder

Banded Hamstring

Banded Groin