CrossFit Belleville – WOD

View Public Whiteboard

WarmUp

Roxanne (No Measure)

Burpees

Sally Up – Sally Down (No Measure)

Squats

Mobility

Banded Walks: 2 Rounds of 10 Steps Each Direction

Banded Goodmornings x 10

Ankle Stretch x 45sec each

Strength

Paused Back Squat (5 Sets of 2 )

2 second pause
*15min

*Tempo Pausing Squat

7 Seconds Down. 2 Second Pause on bottom.

*Control takes priority over load.

Metcon

After Party (Time)

1-2-3-4-5-6-7-8-9-10:

Dumbbell Front Squats (50s/35s)

After Each Round: 30 Double Unders

*9min cap

*if you dont have double unders then 60 Singles

Extra Credit

Superset

3 x 12

GHD SitUps

GHD Hip Extension