CrossFit Belleville – WOD

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Warm up/Mobility

30 Seconds

Push-up to Down Dog

Slow Air Squats

Plate Hops

Push-up to Down Dog

Air Squats with Hands Overhead

Plate Front Raise to Overhead

Push-up to Down Dog

Air Squats with Heels on Plate

Plate Counterbalance Squats

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

MOBILITY

Banded Hamstring Stretch: 45 Seconds Each Side

Banded Lat Stretch: 45 Seconds Each Side

Weightlifting

Push Jerk (Build to Heavy Set of 3)

*20min

Metcon

Bruiser (AMRAP – Rounds and Reps)

AMRAP 12:

15 Push Jerks (115/85)

30 Air Squats

60 Double Unders

L3: 95/65

L2: 75/55, 60sec attempts

L1: 55/45, 180 Singlers

After Party

EMOM 8

Min 1: 16 wallballs

Min 2: 30 sec – Muscle up/pull-up/ring row