CrossFit Belleville – WOD
WarmUp
Sally Up – Sally Down (No Measure)
Air Squats
Mobility
:30 Leg Swings/Side
:30 Bootstrappers
Pre Wod
3 Sets For Reps:
1:00 Single-Leg Squats/ Pistols
– Rest 1:30
*6 minutes
Metcon Prep
**1 Set x 7 Reps, empty barbell**
**3 Sets x 5 Reps, very light/light weight**
**1 Set x 7 Reps, moderate weight **
*10min
Metcon
Back Squat (5 x 7)
*Score is your heaviest set
*Start at a moderately heavy loading and increase weight across each set.
*Rest at least 2:00 between sets.
*20 minutes
After Party
1 Mile KB Carry (70/53#)
– Use a single KB
*12minutes