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.