CrossFit Belleville – WOD

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WarmUp

Line Drills (No Measure)

200 Meter Run

Knee to Chest

Soldier Kicks

Side Lunge

Walking Samson

Walking Spidermans

Inchworm

Bear Walk

Toe Walk

Heel Walk

3 Air Squats + Broad Jump

High Knees

Butt Kickers

Mobility

Child’s Pose : 45sec

Downward Dog : 45sec

Pigeon pose : 30sec each

How To:

8-10 min

Efficiency on Barbell Cycling

Metcon

Goat Day (No Measure)

EMOM 20

Odd: Movement 1

Even: Movement 2

“Goat” is CrossFit slang for a movement that challenges us. These are the best days to turn perceived weaknesses into strengths. No better way to do that than today. We don’t improve our technique with a high heart rate – that’s what we refer to as “training”. Today is geared towards “practice,” dialing in our mechanics with a controlled heart rate. We are looking to work for about 30sec and rest for 30sec.
Movements that are most likely to make an appearance at the open:

Double Unders

Toes to Bar

Chest To Bar

Muscle ups

Thrusters

Wall Balls

Snatch

Cleans

HSPU

Box Jumps

Deadlifts

Row