Sign-up now for our next Fundamentals class beggining October 6th at 6:30pm. Get started on your road to Elite Fitness. info@crossfitbellevue.com

Warm-up: JA's, 5:00 JR, 20-gymnast push-ups (laces down), 20-buddy med ball under hand tosses.

Strength: Back Squats 1) 3 x 70%, 2) 3 x 80%, 3) 3+ 90%

WOD: 5 rounds of 20-Double Unders, 20-Burpees, 20-Kettlebell Swings.

3) 50/35, 2) 35/20, 1) 30/15, 60 singles.

Endurance: 1000 m SS swim no fins, 20-50 sprints with 10-wall dips on each end. 1000 m SS swim w/fins.

Recovery: 3:00 deep squat, 2:00 L-sit on rings, 1:00 Handstand hold.

FGB Results