CrossFit Belleville – WOD
Dynamic Warm up (No Measure)
High Knees
Butt kicks
Over the fence
Lunge/twist
Backwards jog
Shuffle
Double tap
Long Jump
belly up sprint
Belly down sprint
Mobility/Prep
5 Muscle Cleans
5 Press
10 X-Band Walks right + left
5 Power Clean
5 Push Press
10 X-Band Walks right + left
5 Power Clean
5 Front Squat
5 Push Jerk
Weightlifting
Back Squat Wave (3-2-1 / 3-2-1+.)
– Second Wave heavier than first wave.
– Last set is AMRAP set.
– Start at 50% of 1RM and
progressively build.
Metcon
Grace (Time)
For Time:
30 Clean and Jerks, 135# / 95#
6 min cap
Extra Credit
1a) Walking OH Lunges w. 2 KBs: 3 x 20.
1b) Russian Twist w. a ball: 3 x 30.