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CrossFit Belleville – WOD

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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


Couch Stretch: 2 Minutes Each Side

Overhead Stretch On Wall: 1 Minute


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


Uplifting (AMRAP – Reps)


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


Metcon (AMRAP – Reps)


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