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