Sign-up now for our next Fundamentals class begining October 6th at 6:30pm. Get started on your road to Elite Fitness. info@crossfitbellevue.com
SealFit: 1630, WU, Strength, WOD, Stamina, Endurance, Recovery.
CrossFit: WU, Strength, WOD, Endurance recomanded.
Warm-up: JA's, 3 x 5 HSPU, High knee, back pedal, kareoke runs. 25-med ball cleans.
Strength: Push Press 1) 3 x 70%, 2) 3 x 80%, 3) 3+ 90%
WOD: 10-9-8-7-6-5-4-3-2-1 of Squat cleans and push-press.
95 / 65. 1) 65/35. Do not use ROGUE CLAMPS with single 10lb plates, they hit the ground and break.
Stamina: 100-CF Push-ups, 10-rope climbs.
Endurance: 1-mile run, 1k row, 1-mile run, 1k row.
Recovery: Banded Shoulder recovery stretch 5:00 each arm. 5:00 Psoas stretch each leg.
Tomorrow's WOD
Yesterdays results
