CrossFit Belleville – WOD

WarmUp

Row 21 Calories

X-Band Walks x 10 steps each side

10 Lateral Squats (Cossack Squat) (total)

X-Band Walks, Forward/Backward x 10 steps

10 Lateral Squats

5 Single Leg Glute Bridge Right Leg (1 ct at top)

5 Single Leg Glute Bridge Left Leg (1 ct at top)

Mobility

Banded Hip Opener Distraction Pigeon Pose x 60s each side.

Weightlifting

Box Squat (EMOM 8 x 3 @60%)

Make sure people are sitting back on the box (bench) and not using the stretch reflex. These are not touch & go. Wide stance = Vertical shins. People should feel these in their HIPS.

Metcon

Jackie (Time)

For Time:

1000m Row

50 Thrusters, 45#

30 Pull-ups
L2: (35, 25) (Jumping Pullups)

L1: (25, 15) (Ring Rows)

10:00 Cap