Announcements
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CrossFit Belleville – WOD
Warm-up
“Don’t Drop my Ballz”
x 2 Sets/ partner up
Side to Side x 10
Over Under x 10
Chest Passes x 10
Synchro Wallballs x 10
Mobility
“Touch my Hammies”
Partner Straddle Stretch
2 minutes
Metcon
Breath Heavy On Me (Time)
AMRAP 10
Partner 1: 350m Bike
Partner 2: Handstand Hold
*If partner comes off Handstand Hold : Bike stops
Strength
Deadlift (EMOM 8 x 3)
*Build to a challenging/ moderate weight.
Metcon
Goodbye, Already (AMRAP – Rounds and Reps)
EMOM 22
7 Bike cal
14 Wallball
7 Deadlift (105/155)
14 Sit-ups
*2 Synchro Burpees every minute
*Partner 1 finishes a whole round before partner 2 goes.
Foam Party
5 minutes