CrossFit Belleville – WOD
WarmUp
30sec (No Measure)
Jumping Jacks
Active Spidermans
Air Squats
Active Samson
Cossack Squats
Push-up to Down Dog
Barbell Warm up
10 Romanian Deadlifts
5 Strict Presses
10 Elbow Rotations
5 Back Squats
10 Good Mornings
Mobility
Banded Lat Stretch: 45 Seconds Each Side
Banded Hamstring Stretch: 45 Seconds Each Side
Laying on your back, loop one end of the band around the middle of the foot. The first goal is to bring the leg as far towards the face as possible while keeping it straight. The second goal is to push the heel towards the ceiling to intensify the stretch.
Weightlifting
Snatch Grip Deadlift (Build up to a heavy 2)
*15min
*TNG
Metcon
Hangnail (AMRAP – Rounds and Reps)
AMRAP 16:
30 Dumbbell Hang Clean and Jerks (50/35)
25/18 Calorie Assault Bike/Row
20 Lateral Barbell Burpees
15 Deadlifts (245/165)
L3: 35/25, 185/135
L2: 25/15, 155/105
L1: L2 + 20DHCNJ/Burpees
Extra Credit
3 x 30sec HandStand Hold