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
Dynamic Warm up (No Measure)
High Knees
Butt kicks
Over the fence
Lunge/twist
Backwards jog
Shuffle
Double tap
Long Jump
belly up sprint
Belly down sprint
Mobility
Tissue Work:
Lax Ball or Softball in Glute x 60s each
Metcon
Metcon (No Measure)
1) 5 Rounds of:
40 Yard Heavy Sled Push. Rest 60-90s.
Alternate Option:
Rowing Intervals: 5 x 400 meters.
Rest 2:00 @80% Effort
or Assault Bike: 4 x 60s.
Rest 2:00 @80% Effort
2) 5 Rounds of:
Chest Facing Wall Handstand Hold x 20s
T2B Practice x 5-10
*Complete sets that allow you to
maintain efficiency and cycle reps.
Finisher
3 Rounds of:
1a) Single Leg KB RDLs x 8 ea.
1b) DB Hammer Curls x 10.
1c) Hollow Hold x 20s.
*Rest as needed between exercises
Extra Credit
5:00 of “Cooldown” in the form of static stretching