CrossFit Belleville – WOD

Warm up/Mobility

:30 Seconds

Active Spidermans

Knee to Chest

Active Samson

Cossack Squat

Push-up to Down Dog

Air Squats

2 Rounds

15 Second Hollow Hold

15 Second Superman Hold

:30 Sec

Russian Babymakers

Wrist Stretch

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press

5 Romanian Deadlifts

5 Front Squats

Weightlifting

Thruster (1RM)

*From the Floor

Metcon

Raise the Bar (Time)

AMRAP 8:

3 Thrusters (95/65)

3 Toes to Bar

6 Thrusters (95/65)

6 Toes to Bar

9 Thrusters (95/65)

9 Toes to Bar

….

L3: (75/55)

L2: (65/45) (K2C)

L1: (45/35) (Knee Raises)

Extra Credit

30 Face Pulls

40 Tricep Pushdowns

50 Pull aparts