CrossFit Bellevue – CrossFit
CFBV Dynamic Warmup
20 Strict Pullups
Metcon (AMRAP – Rounds and Reps)
6 Ring Dips
24 Box Jumps 24/20
Youth Athlete Strength
Strength: Bench Press use three warm-up sets ot build up to 40% then do two sets of 5 x 40%, 2 sets of 5 x 50%, 2-sets x 60%. After each set do 8-DB Shoulder Press and 8-DB shoulder flys. .
Accessory Strength: Six rounds of 10-DB Incline Bench Press, 10-foot on a box push-ups.
Accessory Strength: Six rounds of 7-bar dips and 10-bench flys.
Speed: Hill sprints, stair spints, jump rope, 3-5-7-9 get offs
10k ruck march, 25lbs.