CrossFit Belleville – WOD

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WarmUp

1 Minute

Easy Row

3 Air Squats + 1 Straight Leg Inchworm to Push-up

45 Seconds

Moderate Row

Active Spidermans

30 Seconds

Faster Row

Push-up to Down Dog

Barbell Warm-up (No Measure)

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Shoulder Presses

5 Romanian Deadlifts

5 Front Squats

Mobility

Front Rack Stretch: 1 Minute

Pigeon Pose + Wrist Stretch: 1 Minute Each Side

Weightlifting

HPC + PC (EMOM 9 @ 70-75% of HPC)

Metcon

Fish out of Water (Time)

2,000 Meter Row

then..

10 Rounds of “Heavy Chief”

1 Round of “Heavy Chief”:

3 Power Cleans (185/135)

6 Push-ups

9 Air Squats

L3: 155/105

L2: 135/95

L1: 95/65

*20min cap

Extra Credit

Get Swole

Bis and Tris

3 supersets

15 Banded Tricep Pushdowns

15 Banded Behind the Back Curl