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 Dance Party
5 Russian Swings Right Arm
5 Russian Swings Left Arm
5 Goblet Lateral Squats to left
5 Goblet Lateral Squats to right
5 Goblet Squat
Mobility/Prep
2 sets
3 Muscle Clean
3 Power Clean
15s Pigeon Pose Right
15s Pigeon Pose Left
10 X-Band Walks right/left
Weightlifting
Wide Stance High Box Squat (18-20″) (3 RM)
*Make Sure athletes have spotters on BOTH sides of the bar
*These should be heavier than back squat 1RM.
Metcon
Tugboat (Time)
2 RFT:
25 Power Cleans (115, 75)
25 Bar Facing Burpees
L3: (95, 65)
L2: (75, 55)
L1: (65, 45) (Burpees)
10min time cap
Extra Credit
Accumulate:
100 Glute Bridges