CrossFit Belleville – WOD
WarmUp
Teams of 2
AMRAP 7:
5 Plate Ground to Overhead
20 Overhead Walking Lunge
10 Plate Hops
20’ Overhead Walking Lunge
*Completed with 25/15# Plate*
*Partner Not Working, Choose One:*
Active Spidermans
Active Samson
Push-up to Down Dog
Barbell Warm-up (No Measure)
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Shoulder Presses
5 Romanian Deadlifts
5 Front Squats
Mobility
Banded Lat Stretch: 45 Seconds Each Side
Banded Tricep Stretch: 45 Seconds Each Side
Weightlifting
Clean and Jerk (1 RM)
*20min
Metcon
Grace (Time)
For Time:
30 Clean and Jerks, 135# / 95#
*7min cap
Extra Credit
3 sets
:20sec GHD Static Hold – Belly up-
:20sec GHD Static Hold – Belly down-