CrossFit Belleville – WOD

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WarmUp

30 Seconds Each

Active Spidermans

Good mornings

Frog Hops

Romanian Deadlifts

Mountain Climbers

Strict Press

Slow Burpees

Push Press

Lateral Hops Over Bar

Push Jerk

Mobility

Child’s Pose : 1 Minute

Straddle Stretch: 90 Seconds

Weightlifting

3 Sets of 9: Strict Press

3 Sets of 7: Push Press

3 Sets of 5: Push Jerk

After Each Set: 20 Second Hollow Hold

*20min

Metcon

Hook and Ladder (3 Rounds for time)

[On the 0:00]
1 Round:

30 Lateral Barbell Burpees

30 Power Clean and Jerks (95/65)

[On the 5:00]
2 Rounds:

15 Lateral Barbell Burpees

15 Power Clean and Jerks (95/65)

[On the 10:00]
3 Rounds:

10 Lateral Barbell Burpees

10 Power Clean and Jerks (95/65)