CrossFit Belleville – WOD
Warm up/Mobility
1:00 Row
:30 Single-Unders (alternate between right, left, both feet)
:30 Samson Stretch (each side)
1:00 Air Squat
:30 Single Unders
:30 Row (increase speed every :10)
1:30 Squat Hold
:30 Double Unders
Barbell Warm-up (No Measure)
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Shoulder Presses
5 Romanian Deadlifts
5 Front Squats
Accessory Work
**3 Sets For Quality:**
8 Barbell Good Mornings
10 Alternating Weighted Cossack Squat
0:30 Hollow Flutter Kicks
*12 minutes
Metcon
Hanging in There (5 Rounds for time)
On the 4:00 x 5 Rounds:
50 Double Unders
300/250m Row
10 Hang Squat Cleans (115/85)
Cool Down
1 min Barbell Forearm Smash (each side)