CrossFit Belleville – WOD

Warm up/Mobility

:30 Seconds

Jumping Jacks

Cossack Squats

Active Spidermans

Air Squats

Active Samson

Push-up to Down Dog

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Presses

5 Stiff-Legged Deadlifts

5 Front Squats

Banded Walks

10 L/R 10 Squats

5 L/R 5 Squats

Weightlifting

Back Squat (70% x 3, 80% x 3, 90% x 3+)

*percentages are taken of 90% of 1RM

Shoulder Press (70% x 3, 80% x 3, 90% x 3+)

*percentages are taken of 90% of 1RM

Metcon

Leg Stand (AMRAP – Reps)

8 Rounds:

:20 Seconds Back Squats (45/35)

:10 Seconds Rest

:20 Seconds Double Unders

:10 Seconds Rest

*score will be the lowest score within the 1min round

Pull up accessory work

3 x max pull ups

L3/2/1: 3 x max negatives (capped at 5)