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CrossFit Belleville – WOD

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WarmUp

30sec (No Measure)

Jumping Jacks

Active Spidermans

Air Squats

Active Samson

Cossack Squats

Push-up to Down Dog

Barbell WU 2.0 (No Measure)

6 Goodmornings

6 Back Squats

6 Romanian Deadlifts

6 Front Squats

6 Bent Over Rows

6 Push Press

6 Thrusters
Banded Walks

10 each direction

Mobility

Couch Stretch 30sec each

Russian Baby Maker 1 min

Strength

Back Squat (5 x 3)

*take 2-3 sets to warmup to working weight.

*you have the option to stay at the same weight across or to build in weight as you go.

*the goal is to continue to move exceptionally well at heavier loads

Metcon

Leg Stand (AMRAP – Reps)

8 Rounds:

:20 Seconds Back Squats (45/35)

:10 Seconds Rest

:20 Seconds Double Unders

:10 Seconds Rest

*score will be the lowest score within the 1min round

Extra Credit

5 min Static Stretch