CrossFit Belleville – WOD
WarmUp
30 Seconds
Active Samson
Hollow Hold
Push-up to Down Dog
Superman Hold
Inchworm to Push-ups
Straight Leg Sit-ups
Air Squats
V-Ups
Barbell Warm-up (No Measure)
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Shoulder Presses
5 Romanian Deadlifts
5 Front Squats
Mobility
Couch Stretch: 1 Minute Each Side
Wrist Stretch: 30 Seconds
Front Rack Stretch: 30 Seconds
Weightlifting
Macho Man Complex (Build to heavy complex)
3 Power Cleans
3 Front Squats
3 Push Jerks
*20min
Metcon
Randy Savage (AMRAP – Rounds and Reps)
AMRAP 12:
3 Rounds of “”Macho Man”” (135/95)
15 Toes to Bar
*1 Round of “Macho Man”: *
3 Power Cleans
3 Front Squats
3 Push Jerks
L3: 115/80
L2: 95/65, Knee raises
L1: 75/55, Knee raises
After Party
Body Armor 2.0 (Time)
3 Giant Sets:
10 Dumbbell Bench Press
25 Banded Pull-Aparts
10 Dumbell Stiff Legged Deadlifts
25 AbMat Sit-Ups
Rest 2 Minutes Between Sets