Crossfit Bellevue

CrossFit

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:  Shoulder Press 1) 5 x 65%, 2) 5 x 75%, 3) max reps x 85%

WOD: Five rounds of 10-skin the cats and 400 m run.

RX: Skin the cats on rings. L-3: Skin the cats on bar, L-2: Strict Toes to bar or knees to elbows.

Games Prep: Four rounds of 5-225/135 power cleans, 10-HSPU, 15-GHD sit-ups.

Youth Athletes

Strength: 7 x 7 shoulder press, 5 x 5 HSPU, 4 x 12 strict chin-ups.  

Agility: Three cone drills, Hurdle drills, back pedal drills.

SealFit

Endurance: 2-mile swim or 500 4-ct flutter kicks.

Recovery

Pre WOD: Front and back levers.

Post WOD: Banded shoulder, prone calve, and pidgeon stretches.