Crossfit Bellevue

Sign-up for Fundamentals Class starting March 9th at 6:00 pm, classes will be Mon, Wed, Fri at 6:00, 10:30 am, 6:30, 7:30 pm sign-up

Individual Warm-up: 20-ring dips, toes to bar, strict pull-ups, pistols.

Warm up:Part #1 JA's, 5:00 JR, 20-squats, 1-gym length each, High knee walk, butt kick run, 2-lengths each side shuffle and kareoke runs, 4-50% sprints. Part #2 20-Dead-lifts with bar, 10-deads with 50% Working Weight, 10-ring dips.

Strength: Squat 1) 5 x 40%, 2) 5 x 50%, 3) 5 x 60%, New clients find 1RM.

WOD: Three rounds, 10-Dead Lifts 275/185, 20-Ring Dips, 800m run.

Games: 275/185. L-2: 75% of 1RM. L-1: 135/95.

GWOD: 2:00 min max toes to bar.

Stamina: 4 RFT of 10 x Pistols (each side), 20- CF Push-ups, 30-SDHP w/70KB, Run 800M.

Endurance: 200-sit-ups as fast as possible.

Recovery: Supine back stretches, prone claf stretches, partner chest stretch.