CrossFit Belleville – WOD
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