CrossFit Belleville – WOD
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