CrossFit Belleville – WOD

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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