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

Alternating Tabata:

1a) Hollow Rocks

1b) Air Squats

– 10 Front Rack Reverse Lunges

– 15 BB Rows (5 pronated grip/5 supinated grip/5 wide grip)

– 20 Russian Twists with a plate

Mobility/Prep

Tissue Work Foam Roll x 10 slow passes each:

– Thoracic Spine

– Calves

– Adductors

Strength/Skill

EMOM 8:

ODD Minutes: 1 Monostructural

Movement: ie. bike, row, running.

EVEN Minutes: 30s of Double Under or

Triple Under Practice

Metcon

Metcon (No Measure)

5 Rounds of 45s work/15s Rest:

1a) Barbell Rows, Alternate Grips (95,65)

1b) Barbell Front Rack Reverse Lunges

(95, 65)

1c) Russian Twists w. a plate (25, 15)

1d) Farmer Carry (70, 53) (50m.increments)

1e) Single arm DB Push Press (split

work on both sides)

*For quality, no score today.

L3: (75, 55)

L2: (65, 35)

L1: (45, 25)

Extra Credit

100 Banded Pull-aparts:

*After each set complete a 15s hollow hold