CrossFit Belleville – WOD
Warm up/Mobility
Teams of 2
AMRAP 8:
30 Second Synchro Hollow Hold
200-ft. Bear Crawl
30 Second Synchro Superman Hold
BEAR CRAWL
* Switch out every 100-ft.
SYNCHRO HOLDS:
* Accumulate 30 seconds in a hold together
***Barbell Thoracic Opener: 2 Minutes ***
Barbell Warm-up (No Measure)
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Shoulder Presses
5 Romanian Deadlifts
5 Front Squats
Gymnastics
EMOM 12:
Min 1: 30sec Handstand push ups
Min 2: 3 Strict Pull ups
Metcon
Body Slam (Weight)
On the 4:00 x 5 Rounds:
25 AbMat Sit-ups
15 Russian KBS (70/55)
5 Push Press
*Build in Weight on the Push Press*
After Party
Body Armor
4 Giant Sets:
16 Weighted Sit-ups
12 Barbell Romanian Deadlifts
8 Pausing Barbell Rows (2 Seconds on Chest)
*Rest 2 Minutes Between Sets*