Announcements
Trivia Night This Wednesday at 7PM via Zoom!
Join us Monday to Friday via Zoom at 11:45am for your daily WOD or just to say “Hi”!
Don’t forget to check out Coach Pierre’s New Challenge!
CrossFit Belleville – WOD
WarmUp
30 Seconds
Glute Bridges
Single Leg Glute Bridges (30 SecondsEach Side)
Glute Bridge Walkouts
Plank Hold Single Leg Extensions (30 Seconds Each Side)
Air Squats
## Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
Weightlifting
10 sets
Hang Power Snatch + Overhead Squat + Hang Squat Snatch
If you have weight then build in weight, if not work on technique.
Metcon
Powerhouse (5 Rounds for time)
On the 5:00 x 5 Rounds:
21/15 Calorie Assault Bike
15 Double Dumbbell Power Snatches (35’s/20’s)
9 Thrusters (135/95)
Castaway (home edition) (AMRAP – Rounds and Reps)
AMRAP 20:
8 Odd-Object Rows
8 Burpees
12 Odd-Object Step-Back Lunges