Announcements
🎨 Ladies! This one is for you! Join us for a Paint Night on Friday, April 22nd with local artist Angela Jane Lavendar. $35 pp. RSVP by April 15th. Bring your own bevies and snacks to share! 🎨
We’ve partnered up with Nutrition Coach Cheryl Borecky from Move Eat Play! Interested in learning more? Chat with a coach today!
CrossFit Belleville – WOD
WarmUp
2 sets:
:30 up downs/burpees
:30 back-rack alternating elbow rotations
:30 front-rack alternating elbow rotations
:30 front-rack elbow rotations
:30 squat therapy
1) 3 front-squat initiations // Elbows up as the hips push back.
2) 3 above-parallel front squats // Hold just above parallel and elbows up.
3) 5 front squats // Elbows up at the bottom of the squat. // Push the elbows up toward the ceiling throughout the squat.
*8 minutes
✔ Build to a heavy single in the warm-up and stay there for all 7 sets.
Strength
Front Squat (7 x 1 )
Every 2 minutes
Skill
Accumulate:
10 (legless) rope climbs
*12 minutes
Midline
5 sets:
10 KB side bends/side
1:00 double KB front-rack hold
*10 minutes
Cool Down
**2 sets:**
:30 frog stretch
:30 couch stretch/leg