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CrossFit Belleville – WOD

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30 Seconds

Glute Bridges

Single Leg Glute Bridges (30 SecondsEach Side)

Glute Bridge Walkouts

Plank Hold Single Leg Extensions (30 Seconds Each Side)

Air Squats

## Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats


10 sets

Hang Power Snatch + Overhead Squat + Hang Squat Snatch

If you have weight then build in weight, if not work on technique.


Powerhouse (5 Rounds for time)

On the 5:00 x 5 Rounds:

21/15 Calorie Assault Bike

15 Double Dumbbell Power Snatches (35’s/20’s)

9 Thrusters (135/95)

Castaway (home edition) (AMRAP – Rounds and Reps)


8 Odd-Object Rows

8 Burpees

12 Odd-Object Step-Back Lunges