CrossFit Belleville – WOD

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WarmUp

30 Seconds

Inchworm to Push-ups

Active Spidermans

Mountain Climbers

Frog Hops

Alternating Bird Dogs

Slow Burpees

Glute Bridges

Single Leg Glute Bridges (30 Seconds Each Side)

Barbell Warm-up (No Measure)

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Shoulder Presses

5 Romanian Deadlifts

5 Front Squats

Mobility

Wrist Stretch: 1 Minute

Front Rack Stretch: 1 Minute

Weightlifting

Hang Power Clean (Build to a Heavy set of 3)

*20minutes

Metcon

BlooDThirsty (AMRAP – Rounds and Reps)

AMRAP 12:

15 Burpees

12 Deadlifts (155/105)

9 Hang Power Cleans (155/105)

6 Push Jerks (155/105)

L3: 135/95

L2: 115/80

L1: 95/65

After Party

Recovery 9min (3 Rounds)

Min 1+2 : Bike

Min 3 : Handstand walk/Push ups/Hold Practice