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CrossFit Belleville – WOD
Warm up/Mobility
2 Rounds
30 Seconds Box Step-ups
30 Seconds Inchworm to Push-ups
30 Seconds Arch Hold
30 Seconds Hollow Hold
30 Seconds Straight Leg Sit-ups
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
MOBILITY
Couch Stretch: 2 Minutes Each Side
Overhead Stretch On Wall: 1 Minute
Weightlifting
3PP + 3PJ (Every 2 Minutes x 6 Sets)
3 Push Press
3 Push Jerks
* Each set is designed to be completed unbroken
* Look to climb in weight over the 6 sets, if possible
* Ensure there is a clear difference between the push press and the push jerk
* **Push Press:** No Re-Bend of the Knees
* **Push Jerks:** Can Re-Bend the Knees
Metcon
Uplifting (AMRAP – Reps)
AMRAP 10:
3 Box Jump Overs (24″/20″)
3 Toes to Bar
3 Push Jerks (135/95)
3 Chest to Bar Pull-ups
6 Box Jump Overs (24″/20″)
6 Toes to Bar
6 Push Jerks (135/95)
6 Chest to Bar Pull-ups
…
Add 3 Reps Each Round
Quaranteam
Metcon (AMRAP – Reps)
AMRAP 12:
3 Single Dumbbell Step Back Lunges (Each Side)
3 Single Dumbbell Weighted Sit-ups
3 Single Dumbbell Bent Over Rows (Each Side)
6 Single Dumbbell Step Back Lunges (Each Side)
6 Single Dumbbell Weighted Sit-ups
6 Single Dumbbell Bent Over Rows (Each Side)
…
Add 3 Reps Each Round