CrossFit Belleville – WOD
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
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.
Extra Credit
3 x 60sec Weighted plank hold