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

Run 400 meters.

200 meters forward,

200 meters backward.

Mobility

Tissue Work

– Lax Ball on calves + ankle mobility with a band.

Gymnastics

Pick 2 gymnastics skills.

Spend 5:00 to prepare

examples

– Handstands (holds, walking,

freestanding)

– Hollow Holds or Rocks

– Pistols

– Pull-ups (kipping or butterfly)

– Muscle-ups (ring and bar)

– T2B

– Kipping

– HSPU

EMOM 10:

ODD Minutes: 30s Practice

EVEN Minutes: 30s Practice

Metcon

Griff (Time)

For Time:

Run 800 meters

Run 400 meters backwards

Run 800 meters

Run 400 meters backwards
In honor of USAF SSgt Travis L. Griffin, 28, who was killed April 3, 2008 in the Rasheed district of Baghdad.
To learn more about Griff click here
20 min cap

Extra Credit

Accumulate:

100 Banded Leg Curls each

50 Banded Hip Flexor Pulls each