Announcements

Our 4th Annual Summer Throwdown is back! August 26th Co-Ed, Scaled & Rx Divisions. Register NOW! www.crossfitbelleville.ca/summer-throwdown

CrossFit Belleville – WOD

WarmUp

barbell/medball:

5 Shoulder Press

5 Barbell Rows

10 Wallballs

25 Banded Pushdowns

*Add weight + Repeat

Mobility

Lax Ball x 30s each in:

– Pecs

– Scapular

– Tricep

Weightlifting

Shoulder Press (1 RM)

Metcon

Lungs (Time)

Run 400 Meters

21 Wallballs (20, 14)

21 Burpees

Run 400 Meters

15 Wallballs

15 Burpees

Run 400 meters

9 Wallballs

9 Burpees

L2: (14, 10)

L1: (10, 8) (Reps of 15-12-9)

22:00 Cap

Alternative:

– Running: 500m Row or 100-75-50 Dubs

Extra Credit

50 KB Tricep Extensions

50 KB Side Bends each.