Announcements
Bring a Friend Day is back Wednesday, May 22nd! Gather up your spouses, significant others, family members, neighbors, co-workers, etc. and bring them down to CFB for a FREE CrossFit workout.
CrossFit Belleville – WOD
WarmUp
30 Seconds
Plate Hops
Air Squats
Plate Ground to Overhead
Active Samsons
Plate Counterbalance Squats (Press Away From Body During Squat)
Cossack Squats
Barbell Warmup
10 Back Rack Elbow Rotations
5 Pausing Back Squats
10 Front Rack Elbow Rotations
5 Pausing Front Squats
Mobility
Banded Ankle Distraction 1 min per leg
Weightlifting
Front Squat (Find a Heavy Single)
Metcon
Front Runner (Time)
For Time:
200 Meter Run, 2 Front Squats
200 Meter Run, 4 Front Squats
200 Meter Run, 6 Front Squats
200 Meter Run, 8 Front Squats
200 Meter Run, 10 Front Squats
Barbell: 165/110
L3: 135/95
L2:115/75
L1: 95/65
*15min
Extra Credit
3 sets
20sec Active Hang + 20sec Dead Hang