CrossFit Belleville – WOD

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WarmUp

30 Seconds

Bike

Air Squats

Wall Ball Deadlifts

Bike

Active Samson

Wall Ball Squats

Game

Midline Wall-Ball Madness 5min

The class is one big team lined up in a straight line. With everyone’s wall balls lined up next to the first athlete in the line, the team will pass all the wall balls to the other end while holding a hollow position. Go both directions. For smaller classes, see how many trips you can make in 1 minute. After the hollow hold, we can switch to a high plank variation.

Mobility

Child’s Pose on Ball: 1 Minute

Strength

Front Squat Waves

Set 1: 6 Reps @ 70%

Set 2: 4 Reps @ 76%

Set 3: 2 Reps @ 82%

3 Minutes Rest

Set 4: 6 Reps @ 76%

Set 5: 4 Reps @ 82%

Set 6: 2 Reps @ 88%

3 Minutes Rest

Set 7: 6 Reps @ 82%

Set 8: 4 Reps @ 88%

Set 9: 2 Reps @ 94%

*minimum rest between sets*

Metcon

Flintstones (AMRAP – Rounds and Reps)

AMRAP 20:

50 Wallballs (20/14)

40/30 Calorie Assault Bike

30 Toes to Bar

20 Dumbbell Snatches (70/50)

L3: 50/35

L2: 14/10, Knee Raises, 35/25