CrossFit Belleville – WOD

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30 Seconds

Plate Hops

Active Samson

Glute Bridges

Plate Ground to Overhead

Active Spidermans

Right Leg Glute Bride

Plate Counterbalance Squats

Push-up to Down Dog

Left Leg Glute Bridge

Barbell Warm-up (No Measure)

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Shoulder Presses

5 Romanian Deadlifts

5 Front Squats


Groin Stretch with Child’s Pose: 1 Minute

Plate Ankle Stretch: 30 Seconds Each Side


2 sec pausing Front Squat (build to a heavy complex)

One 2 second pausing Front Squat + One Front Squat
*20 minutes


Jack Daniels (Time)

For Time:

1,000 Meter Run

50 Thrusters (45/35)

30 Pull-ups

*12min Cap

Extra Credit

Beach Bod x 3 Rounds

60 Bicycle Situps

30 Partner Leg Raises