CrossFit Belleville – WOD
WarmUp
**2 Rounds**
:20 Squat Therapy (use wall)
Rest :10
:20 Reach, Roll, and Lift Drill (use wall or floor)
Rest :10
Weightlifting Prep
**5 Sets**
EMOM
3 Thrusters (Empty Barbell)
3 Thrusters (Very Light Weight)
2 Thrusters (Light Weight)
2 Thrusters (Moderate Weight)
1 Thruster (next weight should be your starting weight in the workout)
Weightlifting
Thruster (Every 2 minutes x 9 Sets x 1 Rep)
✔ Go for a new PR if your quilting squares are aligned and pinned.
Stamina
4 Rounds For Time:
26/19 Calorie Row
26/19 Calorie Bike
– Rest 2:00 between rounds
*25 Minutes
Cool Down
3 Sets:
:30 Doorway Stretch / Side
:30 Banded Shoulder Stretch / Side
:30 Banded Rack Stretch / Side