CrossFit Belleville – WOD
Warm up/Mobility
30 Seconds Each
Box Step-ups
Active Samson
Active Spidermans
Inchworm to Push-up
Shoulder Taps
Arch Hold
Hollow Hold
Straight Leg Sit-ups
Slow Air Squats
Knuckle Drags
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
Strength
Back Squat (3-3-3-2-2-1)
*Every 2 Minutes x 6 Sets
* Either work up to a “heavy single” for the day or if not enough weight then pause squats 3:1:1
Metcon
Devil In Diguise (AMRAP – Rounds and Reps)
AMRAP 14:
10 Single Arm Devil Presses (50/35)
10 Single Dumbbell Box Step-ups (50/35) (24″/20″)
10 Toes to Bar