Announcements
Tshirt/Tank Deadline is this Friday! Let your coach know!
CrossFit Belleville – WOD
WarmUp
0:30 Bike
0:30 Active Samson Stretch
0:30 Bike
0:30 Cossack Squats
0:30 Pigeon Pose (right side)
0:30 Pigeon Pose (left side)
**BACK SQUAT**
**with an empty barbell**
5 Pausing Back Squats
5 Back Squats
[Bracing through the whole movement, gather and hold your breath on the way down, then releas that air on the way back up.]
Strength
Back Squat (Build to a 1RM)
*15 min
Metcon
My Leg! (AMRAP – Reps)
15 Minutes For Total Reps:
5 Minute Bike Calories
4 Minute Air Squats
3 Minute Double Unders
2 Minute Toes to Bar
1 Minute Burpee to Target
Finisher
Not an Option (3 Rounds for weight)
Unbroken Sets For Load:
15-12-9 Power Cleans
Rest As Needed Between Sets
*12 minutes
Cool Down
1:00 Couch Stretch (each side)