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
Warm up/Mobility
**Part 1**
2 Sets
:30 Jumping Jacks
:30 Shoulder Taps
**Part 2**
Set 1:
:20 Skier Jacks
:10 Rest
:20 Kip Swing
:10 Rest
Set 2:
:20 Arm Circles Forwards and Backwards
:10 Rest
:20 2 Kip Swing + 1 Pull-up Attempt
:10 Rest
Set 3:
:20 Plank Hold
:10 Rest
:20 Multiple Pull-ups or Jumping Pull-ups (chest or chin over bar)
:10 Rest
Set 4:
:20 Up-Downs
:10 Rest
:20 Chest-to-Bar Pull-ups or previous progression
:10 Rest
Metcon Prep
Demo Wall Walks
**1 Round**
:20 Chest-to-Bar Pull-ups (or scaling option)
:10 Rest
:20 Wall Walks
:10 Rest
Green (Time)
– RX –
For Time:
27-21-15-9
Chest-to-Bar Pull-ups
– Complete 3 wall walks after each set of pull-ups
– LEVEL 2 –
For Time:
21-15-9-6
Chest-to-Bar Pull-ups
– Complete 2 wall walks after each set of pull-ups
– LEVEL 1 –
For Time:
27-21-15-9
Ring Rows
*15 min
– Complete 1:00 plank hold after each set of ring rows
Accessory Work
**Accumulate:**
20 Weighted Strict Pull-ups
30 A-T-Y Stretch
* 15 minutes
Cool Down
1 min Doorway Stretch / Side
1 min Banded Shoulder Stretch / Side