Announcements
🍂 “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 Samson
0:30 Active Spiderman
0:30 Push Up to Down dog
0:30 Cossack Squats
0:30 Glute Bridges
0:30 Alternating Quad Stretch
2 Rounds:
1:00 Easy Bike
0:30 Hollow Hold
0:30 Hollow Rocks
**MED BALL**
5 Slow Med Ball Squats
5 Med Ball Thrusters
5 Pausing Wall Balls
**MOBILITY**
1:00 Rig/Rack/Pole Assisted Squat Hold
**STRICT PRESS**
**with an empty barbell**
0:15 Good Mornings
0:15 Elbow Rotations
0:15 Back Squats
0:15 Strict Press
0:15 Stiff Legged Deadlifts
0:15 Front Squats
5 Strict Presses, Pausing Overhead
[Assess midline, no flared ribs, hips under the body]
Weightlifting
Shoulder Press (Build to a Heavy Set of 10)
*10minutes
Metcon
Great Balls of Fire (AMRAP – Reps)
AMRAP 15:
Calorie Bike
On the Minute [Starting at 0:00]:
10 Wall Balls (20/14)
*Score = Total Bike Calories.
Extra Credit
3 Sets:
3 Strict Weighted Pull-ups
Rest 2 Minutes Between Sets
Cool Down
1:00 Seated Quad Stretch (each side)