CrossFit Bellevue – CrossFit
Warm Up (No Measure)
1-round of gym length inch worm, step step squat, walking lunge.
Front Squat (5 x 10)
Five rounds of 10-50% front squat, 5-each leg 10-25/45lb plate OH Lunges, 10-GHD Hip extensions.
Metcon (AMRAP – Rounds)
AMRAP in 15:00 of:
10-55/35lb KB Swings, 1-lap around gym with KB. Every time KB goes below your knees on run do 5-burpees, every time you set KB Down during swings do 5-burpees.
Youth Athlete Strength
Part 1: 10-rounds of 10-50% shoulder press, 10-45lb plate front raises, 10-push-ups.
Part 2: 10-rounds of 10-DB walking lunges, 10-tricep push-ups, 10-GHD Hip extensions
Part 3: 10-rounds of 10-50% front squat, 10-45lb lateral lunges, 10-45lb calf raises.
Speed: 5k run.
Back, hamstring and banded shoulder stretch.