CrossFit Belleville – WOD
WarmUp
30 Seconds Each
Active Samson
Active Spidermans
Alternating Bird Dogs
Down Dog
Good Mornings
Romanian Deadlfits
Cossack Squats
Elbow Rotations
Back Squats
Push-up to Down Dog
Strict Press and Reach
Front Squats
Mobility
Front Rack Stretch: 40 Seconds
Barbell Ankle Stretch: 40 Seconds
Warrior Squats: 40 Seconds
Weightlifting
Macho Man Complex (Build to a heavy one)
Power Clean
Front Squat
Push Jerk
*20min
Metcon
Macho Man (AMRAP – Rounds)
EMOM for as Long as Possible
3 Power Cleans (155/105)
3 Front Squats
3 Jerks
RX+: (185/125)
L3:(135/95)
L2:(115/75)
L1: (75/55)
*20min cap