CrossFit Belleville – WOD

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WarmUp

45 Seconds

Easy Row

Active Spidermans

30 Seconds

Moderate Row

Mountain Climbers

20 Seconds

Faster Row

Burpees

Barbell Warm-up (No Measure)

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Shoulder Presses

5 Romanian Deadlifts

5 Front Squats

Mobility

Wrist Stretch: 1 Minute

Front Rack Stretch: 1 Minute

Gymnastics

EMOM 12

Min 1: 20sec Hollow hold right into 20 sec Superman hold

Min 2: 6-8 Pull ups

Metcon

Water Break (3 Rounds for reps)

AMRAP 4:

27 Hang Power Cleans (95/65)

27 Burpees Over Rower

27/21 Calorie Row

Rest 4 Minutes

21 Hang Power Cleans (115/85)

21 Burpees Over Rower

21/15 Calorie Row

Rest 4 Minutes

15 Hang Power Cleans (135/95)

15 Burpees Over Rower

15/12 Calorie Row

Extra Credit

3 sets

12 Shrugs

12 DB Bicep Curls