Announcements
Our MoBro Battle is less than a month away! Fellas! Get yourself registered by November 10th, 2019!
Winter Toque order is going in Monday, Nov 4th! Orders yours now. Great stocking stuff idea 😉
CrossFit Belleville – WOD
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