CrossFit Belleville – WOD

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Warm up/Mobility

The CrossFit Warm-up (No Measure)

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips

Strength

20min

Front Squat (EMOM 10 x 4 @65-70%)

Metcon

Elizabeth (Time)

21-15-9

Clean, 135# / 95#

Ring Dips
*Squat Cleans

*cap 9min

Extra Credit

Weighted crunches w/ plate 3x 15

Turkish get ups 3×6