Announcements

Our 4th Annual Summer Throwdown is back! August 26th Co-Ed, Scaled & Rx Divisions. Register NOW! www.crossfitbelleville.ca/summer-throwdown

CrossFit Belleville – WOD

WarmUp

5:00 Cardio

X-Band Walks x 2 sets:

10 steps in each direction

20 Walking Lunges

10 Sumo Deadlifts (empty BB)

10 Russian Swings

Mobility/Prep

Core Activation:

Reverse Crunch + Deadbugs: 2 x 10.

*in between sets complete 3 Deadlifts

adding weight. Reset on each rep

Weightlifting

Deadlift against a band (1 RM)

*Higher your deadlift is the heavier band you should use.

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 7:

12 Front Squats (95, 65)

9 C2B Pull-ups

L3: (75, 55) (Regular Pull-ups)

L2: (65, 35) (Band Assisted Pull-ups)

L1: (45, 25) (Ring Rows

Extra Credit

Accumulate:

100 Banded Pull Throughs