CrossFit Belleville – WOD

View Public Whiteboard

Warm-up

30 Seconds Each

Easy Row

Active Samson

Straight Leg Sit-ups

Moderate Row

Inchworm to Push-ups

Hollow Hold

Faster Row

Front Plank to Push-up Plank

Arch Hold

Barbell Warm-up (No Measure)

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Shoulder Presses

5 Romanian Deadlifts

5 Front Squats

Mobility

Barbell Thoracic Opener: 90 Seconds

Up Dog: 30 Seconds

Gymnastics

How To:

Muscle ups/ Pullups/Kip or strict.

Work on your hardest progression

*12 minutes

Metcon

7 Wonders (Time)

3 Rounds:

7 Deadlifts (115/85)

7 Toes to Bar

7 Push Presses (115/85)

700/500 Meter Row

3 Rounds:

7 Deadlifts (115/85)

7 Toes to Bar

7 Push Presses (115/85)

700/500 Meter Row

3 Rounds:

7 Deadlifts (115/85)

7 Toes to Bar

7 Push Presses (115/85)

*24 min Cap