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🍂 “Tips to get you back into your Nutrition Routine this Fall” Join Coach Cheryl Borecky Tuesday, August 30th at 8PM on our Facebook Community Page for her next LIVE chat! 🍂
CrossFit Belleville – WOD
WarmUp
0:30 Active Spiderman
0:30 Inchworm to Push-Up
0:30 Cossack Squats
0:30 Plank Shoulder Taps
0:30 Glute Bridges
0:30 Active Twisted Cross
**BACK SQUAT**
**with an empty barbell**
5 Good Mornings
5 Back Squats
5 Kang Squats
5 Pausing Back Squats
[brace: take a deep breath, flex abs like you’re about to take a punch to the gut and then squat, exhale on the way up]
Weightlifting
Back Squat (Build to a Heavy Set of 15)
*15 minutes
Specific Warm up
**PULL-UPS**
10 Scap Retractions
5 Kip Swings
1-3 Strict Pull-Ups/Ring Rows
**PUSH-UPS**
0:20 Plank
5 Knee Push-Ups
5 Push-Ups
**AIR SQUATS**
0:30 Squat Hold
5 Air Squats
Metcon
Cindy (AMRAP – Rounds and Reps)
20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats
Cool Down
1:00 Pec Stretch on wall