CrossFit Belleville – WOD

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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