CrossFit Belleville – WOD
WarmUp
** 3 sets**
: 30 banded side steps
: 15 rest
: 30 banded good mornings
: 15 rest
: 30 Cossack squats
: 15 rest
:30 PVC Pass Throughs
:15 rest
:30 PVC OHS
:15 rest
Skill
Every 2:00 for 5 sets:
5 pause overhead squats / :5 sec
– Loads should be at 30-50%. This is for technique practice, NOT strength work. Spend more time at the bottom than you want to.
Pre Wod
**Pre-workout**
EMOM 6:
8 alternating single-leg squats
Metcon
*Review proper mechanics of the lunge
*5 minutes
Metcon (Time)
– RX –
For time:
400-m walking lunge
– INTERMEDIATE –
Same as Rx’d
– BEGINNER –
On a 10:00 clock:
Max-distance lunge
*16 minutes
Cool Down
Accumulate:
2 sets:
:30 standing quad stretch/side
:30 quad foam roll/side