Sign-up now for our next Fundamentals class starting tonight at 6:00pm. Get started on your road to Elite Fitness. info@crossfitbellevue.com
SealFit: 1630, WU, Strength, WOD, Stamina, Endurance, Recovery.
CrossFit: WU, Strength, WOD, Recovery.
Warm-up: JA's, 1-length spider man crawl, 20-bar deads, 15-bar hang cleans, 10-bar sqc, 10-7-5 with 50% WW, 5-reps with WW.
Strength: Cleans 1) 3 x 70% 2) 3 x 80% 3) 3+ x 90%
WOD: 5-rounds of 5-Squat Cleans and 15-Burpees.
4) 185 / 135, 3) 155 / 105, 2) 80% 1RM, 1) 65 / 35.
Stamina: 50-burpee sandbag presses. Burpee, sandbag press, burpee = 1.
Endurance: Sprints 2 x 400M (:45 rest), 4 x 200M (:30 rest) 8 x 100M (:15 rest)
Recovery: Banded wrist stretches, S-spine lacross ball rolls, PSOAS lacross ball rolls. Video
