CrossFit Belleville – WOD
WarmUp
On a 8:00 Clock
20 Arch Rocks
20 Hollow Rocks
10 Alternating Single-Leg Box Squats
Weightlifting Prep
**1 Set x 7 Reps, empty barbell**
**3 Sets x 5 Reps, increasing weight**
**1 Set x 7 Reps, moderate weight or desired starting weight**
*10 minutes
Weightlifting
Back Squat (10-5-3-1-1-1-3-5-10)
1) 10 reps = 60%+
2) 5 reps = 70%+
3) 3 reps = 80%+
4) 1 rep = 90%+
* Try to lift heavier in the back half of the workout or at least the same weight as the front half of the workout. Singles in the middle of the workout should not be PR attempts.
* Lift every 2:30 minutes
Stamina
3 Sets:
50 Unbroken Wall Balls
– Rest as needed between sets, however max rest is 3 minutes
*15 minutes
Cool Down
**2 Sets**
:30 Couch Stretch / Side
:30 Pigeon Stretch / Side