CrossFit Belleville – WOD

View Public Whiteboard

Warm up/Mobility

Bike Warmup

1 Minute Easy

40 Seconds Moderate

20 Seconds Fast

30 Seconds Each

Glute Bridges

Single Leg Glute Bridge (Right)

Single Leg Glute Bridge (Left)

Hollow Hold

Arch Hold

Wall Squats

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

MOBILITY

Pigeon Pose + Wrist Stretch: 1 Minute Each Side

Midline

Accumulate 5 minutes of Weighted Plank

Metcon

9 to 5 (AMRAP – Reps)

AMRAP 5:

15/12 Calorie Bike

12 Chest to Bar Pull-ups

9 Front Squats (135/95)

Rest 5 Minutes

AMRAP 5:

12/9 Calorie Bike

9 Chest to Bar Pull-ups

6 Front Squats (155/105)

Rest 5 Minutes

AMRAP 5:

9/6 Calorie Bike

6 Chest to Bar Pull-ups

3 Front Squats (185/135)

* Enter total *REPS* completed.(add all 3 intervals)

* Cheat sheet for each round:

* **1st AMRAP:** 36/33 Reps

* **2nd AMRAP:** 27/24 Reps

* **3rd AMRAP:** 18/15 Reps