CrossFit Belleville – WOD

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WarmUp

1 Minute

Easy Bike

Active Samson

Air Squats

45 Seconds

Moderate Bike

Active Spidermans

Dumbbell Goblet Squats

30 Seconds

Faster Bike

Push-up to Down Dog

Wall Ball Thrusters

5/3/1 – Wendler

Shoulder Press (Deload)

40% x 5

50% x 5

60% x 5

Front Squat (Deload)

40% x 5

50% x 5

60% x 5

Metcon

Pinball (AMRAP – Reps)

5 Rounds:

1 Minute Wallballs (20/14)

1 Minute Alternating Dumbbell Power Snatch (50/35)

1 Minute Bike

1 Minute Rest

* Your score is total reps accumulated over the 5 rounds

Extra Credit

Midline

3 sets

12 GHD Situps

12 GHD Hip Extensions