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CrossFit Belleville – WOD
** 8 sets**
:20 max-distance row
**Movement // Focus**
1) 3 overhead-squat initiations // Press up as the hips push back.
2) 3 above-parallel overhead squats // Hold just above parallel and press up.
3) 5 overhead squats // press up into the bar at the bottom of the squat. // push the bar away from the head throughout the entire squat.
5 overhead squats (building)
Overhead Squat (5-5-3-3-3-1-1-1-1)
*Every 2 minutes
*Start around 60-70% of 1-rep max and slowly build over the 9 sets, ending somewhere between 85-100% of 1-rep max.
2k Row (Time)
Max Effort 2k Row
Foam roll IT band / quads / hamstrings / glutes