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