CrossFit Belleville – WOD

View Public Whiteboard

WarmUp

**8 Minutes For Quality:**

30 Wall Ball Squat Passes

30 Wall Ball Chest Passes

30 Wall Ball Lateral Passes (30 Right / 30 Left)

*Complete the warmup with your workout weight wall ball. The 30 reps are to be completed as a team – so 15 each person. After you finish each movement, complete a 100 meter wall ball run before starting the next. This isn’t supposed to be fast, rather move for the 8 minutes at a steady pace.*

Barbell WU 2.0 (No Measure)

6 Goodmornings

6 Back Squats

6 Romanian Deadlifts

6 Front Squats

6 Bent Over Rows

6 Push Press

6 Thrusters

Mobility

Child’s Pose on Medicine Ball:

1 Minute

Weightlifting

Clean (Athlete’s choice)

*15 min to work on your Clean

*Any kind, your choice

Metcon

Thumb war (AMRAP – Reps)

5 Rounds:

1 Minute Wallballs (20/14)

1 Minute Hang Power Clean (95/65)

1 Minute Bike Calories

1 Minute Rest

*score is total accumulated reps of all 5 rounds

Extra Credit

Accumulate 50 Bicep Curls – Empty Bar