CrossFit Belleville – WOD

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WarmUp

Lower body Warm up (No Measure)

6 RDLs

6 Front Rack Reverse Lunge (3each)

6 Back Squat

10 x-Band walks (Right/Left)

5 Foam Roll Adductor passes

Then,

10 V-Stretch

10 Cossack Squats (5each)

Banded Ankle mobility (30s each)

Front Rack Stretch 1 min

Wrist Stretch 1 min

Weightlifting

Front Squat Cluster (3 Clusters @80-85% with 15sec rest)

*Cluster = 2-2-1 reps

*The dash signifies the rest taken between reps.

*2min Rest between Clusters

*20min

Metcon

Bulger (Time)

10 Rounds for time of:

150m Run

7 Chest-To-Bar Pull-ups

7 Front Squats, 135#

7 Handstand Push-ups
In honor of Canadian Forces Corporal Nicholas Bulger, 30, of Peterborough, Ontario, died July 3, 2009
To learn more about Bulger click here
*25min Cap

L3: Pull ups

L2: Assisted Pull ups, 95/65, Abmat HSPUs

L1: Ring Rows, 75/55, Push ups

Extra Credit

Towel Pull ups 3 x 5

Throw a gym towel over the pull up bar and do pull ups holding the towel in each hand.To scale hang the towel from a barbell in a squat rack and perform the same with your feet on the ground. To make this more dynamic, pull the towel to either side of your head alternating sides.