Announcements
“We Love Our Members” BBQ is August 21st between 11am-1:30pm. There will be lots of food thanks to TruLocal and yard games! Feel free to bring your spouse, bf/gf, family, etc!
CrossFit Belleville – WOD
WarmUp
2 Sets
10 Leg swings (across body) / Leg
10 Alternating Hamstring Scoop Stretch
:30 Forearm Stretch / Both arms
2 Sets
:20 Single Unders
:10 Rest
:20 High Knees
:10 Rest
1 Set
:20 Double Unders or Attempts
:10 Rest
:20 Walking Lunges
:10 Rest
Accumulate
30 Air Squats
30 Glute Bridges
*12 Min
Weightlifting Prep
* 10 min
* Demo Back Squat
* Warm up to Working weight
Strength
Back Squat (8 x 4)
*Every 3 minutes
*Same weight
*70% of 1 RM
Metcon
Blue (AMRAP – Rounds and Reps)
– RX –
AMRAP 10:
50 Double Unders
100m DB Farmer Carry (35/25#)
– LEVEL 2 –
AMRAP 10:
30 Double Unders
100m DB Farmer Carry (25/15#)
– LEVEL 1 –
AMRAP 10:
50 Single Unders
100m DB Farmer Carry (15/10#)
Cool Down
3 Sets:
:30 Calf Stretch / Leg
:30 Foam Roll Quads / Side
:30 Foam Roll Foot / Side