Sign up now for our January 19th 6:00 am and 5:30 pm Fundamentals Class and get started on your road to Elite Fitness. info@crossfitbellevue.com
Individual Warm-up: 1-gym length each, High knee walk, butt kick run, step step squats, lunges, stick shoulder press, stick push press, 2-lengths each side shuffle and kareoke runs, 50% sprints. 10-skin the cats and deep ring dips, 10 each of the following power snatches, squat cleans, squat snatches, thrusters, to be performed with bar or Kettle-bell.
Warm up: JA's, 10 of each exercise.
Strength: Squat Cleans 1) 5 x 75%, 2) 3 x 85%, 1) 1+ 95%
WOD: Max Reps in 90 sec of Handstand Push-ups, Sit-ups, Burpees, Air Squats, Ring Push ups, Box Jumps. 1:00 rest between exercises.
Recovery: 30:00 Ice bath
