CrossFit Belleville – WOD

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WarmUp

3 Rounds:

30 Seconds Each

Single Unders

Active Samson + Air Squats

Straight Leg Inchworms

Barbell Warm-up (No Measure)

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Shoulder Presses

5 Romanian Deadlifts

5 Front Squats

Mobility

Child’s Pose on Box: 30 Seconds

Pigeon Pose on Box: 45 Seconds Each Side

Weightlifting

Front Squat (EMOM 9 @75% x 2reps)

Metcon

Slap Happy (AMRAP – Rounds and Reps)

AMRAP 5:

Buy In: 100 Double Unders

12 Front Squats (95/65)

4 Burpee Box Jump Overs (24/20)

Rest 5 Minutes

AMRAP 5:

Buy In: 100 Double Unders

8 Front Squats (115/80)

4 Burpee Box Jump Overs (24/20)

Rest 5 Minutes

AMRAP 5:

Buy In: 100 Double Unders

4 Front Squats (135/95)

4 Burpee Box Jump Overs (24/20)

Extra Credit

3 super sets

12 Bicycle

10 Sit ups

8 Hollow rocks

6 V-ups