Crossfit Bellevue

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

Strength: Find new shoulder press max.

WOD: AMRAP in 20:00 of 20-push press, 20-weighted sit-ups, 20-18″ weighted step-ups.

RX: 95 / 65, 45/25. L-3: 75% 1RM shoulder press, 25/10. L-2: 55/35, no weighetd sit-ups or step ups.

Games Prep: 

Endurance: 10-row sprint starts to 100 m. Rest 1:00 between.

Recovery: PSOAS and Banded shoulder stretches.