CrossFit Belleville – WOD
Warm up/Mobility
* :30 High Knees
* :30 Alternating Quad Stretch
* :30 Slow and Controlled Air Squats
* :30 Wall Ball Strict Presses
3 Rounds
* Min 1: Jog 100m
* Min 2: Hold the Bottom of a Wall Ball for 45sec
(Aim to Increase Running Speed Each Round)
**Mobility**
* 1:00 Pigeon Pose (each side)
* Couch Stretch: 1:00 Each Side
Weightlifting
Shoulder Press (5 sets)
1 Tempo Strict Press (Up fast, :4 down)
2 Strict Presses
(Rest 60sec between sets)
*add weight each set if possible
After 5th set
1 Set:
Max Reps Empty Bar Strict Press
Metcon
Karen! Run! (Time)
10 Rounds For Time:
12 Wall Balls (20/14)
100m Run
*17 min
Cool Down
* Calf Stretch On Post: 30 Seconds Each Side
* Pigeon Pose: 90 Seconds Each Side
* Wall Ball Thoracic Opener: 2 Minutes