CrossFit Belleville – WOD
WarmUp
**3 sets**
1:00 bike
10 Kang squats
* 8 minutes to warm up to Starting Back Squat weight
Strength
Back Squat (5-5-3-3-3-1-1-1-1)
*Lift every 2:30 minutes
** If you know your 1-rep-max back squat, use the following percentages.
1) 70-80% for sets of five
2) 80-90% for sets of three
3) 90%+ for singles
*** Focus on good solid reps
Stamina
EMOM 15
Min. 1 | 9/12-cal. bike
Min. 2 | 50 double-unders
Min. 3 | Rest
– Finish both movements in under 1:00 or scale to finish in under :45.
Cool Down
2 sets:
:30 frog stretch
:30 pigeon stretch/leg