CrossFit Belleville – WOD

Warm up/Mobility

:30 Seconds

Easy Row

Active Spidermans

Medium Row

Push-ups to Down Dog

Fast Row

Air Squats

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press

5 Romanian Deadlifts

5 Front Squats

Pigeon pose :30sec/leg

Weightlifting

Clean (3 x 3 @ 65%)

Push Press (3 x 3 @ 75%)

Metcon

Wiped Clean (Time)

5 Rounds, On the 4:00:

30 Air Squats

20/15 Calorie Row

7 Clean and Jerks (115/80)

*14/10 Cal Bike

*score is the slowest round

Extra Credit

Accumulate

50 Hollow rocks

50 Superman