CrossFit Belleville – WOD

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Warm up/Mobility

:30s Warm up (No Measure)

30sec Row

30sec Inchworm Push ups

30sec Row

30sec Active Samson

30sec Row

30sec Squats

Barbell Warm-up (No Measure)

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Shoulder Presses

5 Romanian Deadlifts

5 Front Squats

Metcon

Metcon (Time)

2 Rnds

400m Run

25 Hand Release Push Ups

150 Double Unders

25 Back Squat (115,75)

400m Run

25 Sit ups

150 Double Unders

25 Front Squat (115,75)

400m Run

25 Squats

150 Double Unders

25 Box Jumps

L3: (95,65)

L2: (75DUs) (75,55)

L1: (350 Singles) (75,55) (x 15 reps)

*40min cap

Extra Credit

5 min Static Stretch