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