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CrossFit Belleville – WOD

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Warm up/Mobility

3 min cardio

Limber 11 (No Measure)

Foam Roller – Abductors 30s each

Foam Roller – Adductors 30s each

LAX Ball – Glute Smash 30s each

Cross x 8 each

V-Roll x8

Frog Stretch 30s

Pigeon 30s each

Fire Hydrant – 8 Circles each

Mountain Climbers – 8 each

Cossack Squats – 6 each

Couch Stretch 30s each

Gymnastics

Max HSPUs 90 sec

rest 5 min

Max HSPUS 90 sec

Metcon

Goat Day (No Measure)

EMOM 20

Odd: Movement 1

Even: Movement 2

“Goat” is CrossFit slang for a movement that challenges us. These are the best days to turn perceived weaknesses into strengths. No better way to do that than today. We don’t improve our technique with a high heart rate – that’s what we refer to as “training”. Today is geared towards “practice,” dialing in our mechanics with a controlled heart rate. We are looking to work for about 30sec and rest for 30sec.

Metcon

Fight Gone Bad (3 Rounds for reps)

Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest

Extra Credit

3 x 60sec Weighted plank hold