Announcements
Our 5 Year Anniversary Party is September 9th and you are all invited! Please email breeann@crossfitbelleville.ca for tickets and to RSVP by Sunday, September 3rd
CrossFit Belleville – WOD
WarmUp
Row 21 Calories
X-Band Walks x 10 steps laterally each
10 Lateral Squats (Cossack Squat) (total)
X-Band Walks, Forward/Backward x 10 steps
10 Lateral Squats
5 Single Leg Glute Bridge Right Leg (1 ct at top)
5 Single Leg Glute Bridge Left Leg (1 ct at top)
Weightlifting
5:00 Warm-up Thruster
Thruster (1RM)
Teams of 2:
0:00-6:00
Max Thruster from a Rack
*Score = total load between both athletes
6:00-8:00 rest
Skill
8:00-10:00
Max Burpees in 2:00.
*Score = total burpees completed between
both athletes.
*One athlete works at a time
Metcon
Jackie (Time)
For Time:
1000m Row
50 Thrusters, 45#
30 Pull-ups
10min cap