…and then he smiles

CrossFit Belleville – WOD

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Warm up/Mobility

Row Warmup

2 Minutes Easy

30 Seconds Each

Cossack Squats

Glute Bridges

Single Leg Glute Bridge (Right)

Single Leg Glute Bridge (Left)

Glute Bridge Walkouts

Wall Squats

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats


Wall Twist: 1 Minute Each Side

Single Arm Lat Stretch on Wall: 1 Minute Each Side


PP + PJ complex (EMOM 9)

1 Push Press

1 Push Jerk
*Make sure there is a difference between the two lifts

*Add weight only if 100% confident in your movement.


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