Sign-up now for our next Fundamentals class starting Wednesday at 6:00pm. Get started on your road to Elite Fitness. info@crossfitbellevue.com
SealFit: WU, WOD, Strength, Stamina, Endurance, Recovery.
CrossFit: WU, WOD, Strength, Recovery.
Warm-up: JA's, 1:00 ring L-sit, 25-bar deads, 20-strict K2E, 10-strict hanging leg raises.
Strength: Deads, 1) 3 x 70%, 2) 3 x 80%, 3) 3+ x 90%
WOD: Five rounds of 25-Sit-ups and 50-hip extensions.
4) 5rds of 10-headstand extensions and 10-skin the cats, 2 & 3 GHD.
1) Butterfly sit-ups and superman back extensions (on stomach, feet up, hands at ears, extend).
Stamina: "Murph" with armor.
Endurance: 10 50-meter buddy carries.
Recovery: 1:00 of each, Corbra stretch, upward dog, pigeon. Repeat twice.
Congratulations Wolverine Rookie White on your first playoff win!
