CrossFit Belleville – WOD
WarmUp
** 1 set**
Run 200 m
10 alternating Spiderman stretch (5/side)
20 air squats
** 1 set**
Run 200 m
10 alternating Spiderman stretch (5/side)
15 squat-therapy reps
** 1 set**
Run 200 m
10 alternating Spiderman stretch (5/side)
10 counter-balance squats (holding plate)
Strength
*8 minutes to get to EMOM weight
Back Squat (EMOM 10 x 1)
* This weight should be between 75%-90% of 1-rep max.
* Stay at the same weight for all 10:00.
Metcon
Metcon (Time)
– RX –
For time:
9-15-21
Back squats (155/225 lb)
– Run 400 m after each set of back squats.
– INTERMEDIATE –
For time:
9-15-21
Back squats (105/155 lb)
– Run 400 m after each set of back squats.
– BEGINNER –
For time:
9-15-21
Back squats (65/95 lb)
– Run 200 m after each set of back squats.
*15 minutes
Skill
Accumulate:
3:00 L-sit hang
– Every time you break, complete 20 double-unders.
*10 min cap
Cool Down
**2 sets:**
:30 standing quad stretch/leg
:30 couch stretch/leg