“Don’t bunt. Aim out of the ballpark.”

CrossFit Belleville – WOD

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0:30 Knuckle Draggers

0:30 Active Spiderman

0:30 Jumping Jacks

0:30 Push-Up to Down Dog

0:30 Body Weight Good Mornings

0:30 Front Plank

0:30 Straight Legged Sit-Ups

0:30 Glute Bridges

5 Single Leg Glute Bridges (each side)

0:30 Pigeon Pose (right side)

0:30 Pigeon Pose (left side)

0:30 Squats to the Med. Ball

5 Med Ball Front Squats

5 Med Ball Push Press

5 Med Ball Thrusters

5 Wall Balls

**with an empty barbell**

0:15 Good Mornings

0:15 Elbow Rotations

0:15 Back Squats

0:15 Strict Press

0:15 Stiff Legged Deadlifts

0:15 Front Squats

5 Empty Barbell Deadlifts

[Hold the bar with an active shoulder, keep the bar close]

5 Empty Barbell Deadlifts

[Feet Hip Width, pressing through the full foot, toe to heel]


Deadlift (Build to a 1RM)

*20 minutes


Optimus Prime (AMRAP – Reps)


Wallballs (20/14)

On the Minute: 5 Deadlifts (225/155)

*score is total Wall Balls Completed

L3: 185/135

L2: 155/105

L1: 135/95
**-The first minute does NOT start with deadlifts


Max Unbroken set: Strict Handstand Push-Ups

Cool Down

1:00 Frog Stretch