Announcements
🧈🍞 Bring a Friend Day is back next week for #NationalBestFriendsDay! All Classes, Wednesday, June 8th 🍓🥜
☀️🍔 Join Nutrition Coach Cheryl Borecky as she goes LIVE June 14th at 8PM on our Facebook Community Group to chat all things Summer! 🍔☀️
CrossFit Belleville – WOD
WarmUp
**1 set**
10 alternating Spiderman stretches
10 leg swings/leg (across the body)
10 alternating scorpion stretches
10 leg swings/leg (forward and backward)
**1 set**
10 single-leg KB deadlifts/leg
20 alternating reverse lunges
:20 single-unders
**1 set**
10 KB good mornings
10 box step-ups (20/24 in)
:20 double-unders or single-unders
Metcon
Metcon (Time)
– RX –
5 rounds for time:
40 double-unders
30 box step-ups (20/24 in)
20 KB swings (16/24 kg)
– INTERMEDIATE –
5 rounds for time:
20 double-unders
20 box step-ups (20/24 in)
20 KB swings (16/24 kg)
– BEGINNER –
5 rounds for time:
40 single-unders
20 box step-ups (20 in)
15 KB swings (12/16 kg)
*20 minutes
Strength
Back Squat (5 x 5)
Every 3:00 minutes
– Start at about 60%
– Increase load across as many sets as possible.
Cool Down
**Accumulate**
1:00 foam roll quads
1:00 foam roll lower back
1:00 foam roll calves