Announcements

Our MoBro Battle is less than a month away! Fellas! Get yourself registered by November 10th, 2019!
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CrossFit Belleville – WOD

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Warm up/Mobility

Lower body Warm up (No Measure)

6 RDLs

6 Front Rack Reverse Lunge (3each)

6 Back Squat

10 x-Band walks (Right/Left)

5 Foam Roll Adductor passes

Then,

10 V-Stretch

10 Cossack Squats (5each)

Banded Ankle mobility (30s each)

Front Rack Stretch 1 min

Wrist Stretch 1 min

Strength/Skill

EMOM 20

Min 1: Back Squat x2 (Adding weight each Round)

Min 2: 8 DB Reverse Flys

Metcon

Open Concept (2 Rounds for reps)

AMRAP 5:

1000 Meter Row

Max Wallballs (20/14)

Rest 5 Minutes

AMRAP 5:

50 Wallballs (20/14)

Max Cal Row

After Party

3 rounds

20 GHD sit ups

20 GHD Hip extensions