CrossFit Belleville – WOD
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)
Banded Hip Opener Distraction Pigeon Pose x 60s each side.
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.
50 Thrusters, 45#
L2: (35, 25) (Jumping Pullups)
L1: (25, 15) (Ring Rows)