CrossFit Belleville – WOD

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WarmUp

EMOM Warm-Up (No Measure)

6 min:

6 WallBall

5 Push ups

4 Medball Cleans

Mobility

Front Rack Stretch (Floor) – 1:00

Warrior Squats – 10 Repetitions

Metcon

Thrust (AMRAP – Rounds and Reps)

5 Thrusters EMOM until completion/failure.

From 0:00-5:00 use 75/55

From 5:00-10:00 use 95/65

From 10:00-15:00 use 115/75

From 15:00-20:00 use 135/95

From 20:00-25:00 use 155/105

Score is Rounds (Minutes) successfully completed + additional reps in failed Round (Minute)

L3: start with 55/45

L2: start with 45/35

Metcon

Mighty Mouse (AMRAP – Rounds and Reps)

AMRAP 18:

30 Thrusters (95/65)

30 Box Jumps (24/20)

30/21 Calorie Row

30 Toes to Bar

L3: 75/55, 20T2B

L2: 75/55, 20/18, Knees to chest

L1: 55/45, Step ups, Knee raises

Extra Credit

Lat Stretch 45sec per side

Grab the rig with one arm and slightly squat and lean away from it.

Twist your body toward your arm.

Open up your hip and let the knee of the same side you’re stretching drop toward the ground. Give it a shot.