Announcements
“We Love Our Members” BBQ is August 21st between 11am-1:30pm. There will be lots of food thanks to TruLocal and yard games! Feel free to bring your spouse, bf/gf, family, etc! PLEASE RSVP so we can prepare enough food!
CrossFit Belleville – WOD
WarmUp
**On a 5:00 Clock:**
10 Leg Swings / Side
5 KB Deadlifts
5 Kip Swings or Ring Rows
10 PVC Figure 8’s
**DB Front Rack Lunge Review | 6:00**
* Demo movement and scaling options
* Increase loading after each set up until the desired workout loading is reached.
**3 Sets:**
8 Unbroken DB Front Rack Lunges
**Pull-Ups** 6:00**
* Demo movement and scaling options
**2 Sets**
:20 Scap Pull Ups
:20 Scap circles
:20 Kipping Swings
:20 Pull ups
Metcon
Keep It Under Wraps (Time)
– RX –
5 Rounds For Time:
20 DB Front Rack Lunge (50s/35s)
25 Pull-ups
– INTERMEDIATE –
5 Rounds For Time:
20 DB Front Rack Lunge (35s/25s)
20 Pull-ups
– BEGINNER –
5 Rounds For Time:
20 DB Front Rack Lunge (15s/10s)
15 Assisted Pull-ups
*16 minutes
Accessory Work
**Accumulate:**
50 DB Single-Arm Overhead Squats
or
50 DB Single-Arm Overhead Lunges
* Today’s skill work improves our high skill flexibility and range of motion.
* Performing these reps slowly will also help build our leg strength stamina.
* Pick a challenging option that allows you to keep your arm locked out throughout the entire range of motion.
*10 minutes