CrossFit Belleville – WOD

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WarmUp

Cone Game + Burpee Penalty : 6min

Place cones in the centre of the room with athletes paired up across from each other. Athletes will assume the bottom of a squat to begin. The coach will call out cues such as “knees, head, feet, shoulders, etc.” and athletes will touch both hands to that body part. When the coach says “cone!” both athletes will attempt to grab the cone. Penalty for the losing athletes will be 4 burpees. Partners can shift down one cone following each round to face a new opponent.

Dumbbell Warmup

5 Deadlifts

5 Hang Power Cleans

5 Front Squats

5 Strict Press

5 Front Rack Lunges (Each Side)

then one more round with an empty Barbell

Mobility

Elevated Child’s pose 1min

Ankle stretch 30sec each

Bottom of Squat hold 45sec

Strength

Front Squat (16 min E2MO2M (8 rounds))

10 reps @ 50% of 1RM

Metcon

Doorbell (AMRAP – Rounds and Reps)

AMRAP 18:

21/15 Calorie Assault Bike or Row

15 Strict Pull-ups

15 Dumbbell Deadlifts (50s/35s)

15 Dumbbell Front Squats (50s/35s)
L3: 8 Strict Pull ups, 35s/25s

L2: 10 Banded Strict Pull ups, 25s/15s

L1: 15 Strict Ring Rows, 20s/10s

Extra Credit

Active Hang : accumulate 2min