CrossFit Belleville – WOD
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