CrossFit Belleville – WOD

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WarmUp

7 Minutes For Quality

Buddy 1:

Easy Bike

Buddy 2:

100 Meter Run

25m Bear Crawl

15m Crab Walk

*Switch Stations When Athlete Finishes the Run/Crawl/Walk*

Barbell Warm-up (No Measure)

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Shoulder Presses

5 Romanian Deadlifts

5 Front Squats

Mobility

Barbell Thoracic Opener: 2 Minutes

Weightlifting

Shoulder Press (1 RM)

*20min

Metcon

Miracle-Gro (Time)

5 Rounds:

200 Meter Run

12/9 Calorie Assault Bike

9 Strict Presses (95/65)

*20min cap

After Party

Pause Front Squat

On the 1:30 x 5:

1 Pausing Front Squat (2sec on the bottom)

1 Front Squat

Sets 1-3: 70-73-76% of 1RM Front Squat

Sets 4-5: Build to Heavy