June Bug

Announcements

🧈🍞 Bring a Friend Day is back next week for #NationalBestFriendsDay! All Classes, Wednesday, June 8th πŸ“πŸ₯œ
β˜€οΈπŸ” Join Nutrition Coach Cheryl Borecky as she goes LIVE June 14th at 8PM on our Facebook Community Group to chat all things Summer! πŸ”β˜€οΈ

CrossFit Belleville – WOD

View Public Whiteboard

WarmUp

**1 set**

10 alternating Spiderman stretches

10 leg swings/leg (across the body)

10 alternating scorpion stretches

10 leg swings/leg (forward and backward)

**1 set**

10 single-leg KB deadlifts/leg

20 alternating reverse lunges

:20 single-unders

**1 set**

10 KB good mornings

10 box step-ups (20/24 in)

:20 double-unders or single-unders

Metcon

Metcon (Time)

– RX –

5 rounds for time:

40 double-unders

30 box step-ups (20/24 in)

20 KB swings (16/24 kg)

– INTERMEDIATE –

5 rounds for time:

20 double-unders

20 box step-ups (20/24 in)

20 KB swings (16/24 kg)

– BEGINNER –

5 rounds for time:

40 single-unders

20 box step-ups (20 in)

15 KB swings (12/16 kg)

*20 minutes

Strength

Back Squat (5 x 5)

Every 3:00 minutes

– Start at about 60%

– Increase load across as many sets as possible.

Cool Down

**Accumulate**

1:00 foam roll quads

1:00 foam roll lower back

1:00 foam roll calves