CrossFit Belleville – WOD

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Warm up/Mobility

1 MInute

Easy Row

Lateral Box Step-ups (30 Seconds Each Side)

30 Seconds Each

Barbell Good Mornings

Elbow Rotations

Back Squats

45 Seconds

Moderate Row

Box Facing Step-ups

30 Seconds Each

Romanian Deadlifts

Hang Muscle Cleans

Front Squats

30 Seconds

Fast Row

Low Box Jumps (Step Down)

MOBILITY

Front Rack Stretch: 1 Minute

Wrist Stretch: 1 Minute

Drop Ankle Stretch: 1 Minute

Gymnastics

How To:

Handstand Push ups

*15min

Metcon

Ecod (3 Rounds for reps)

3 x AMRAP 4:

15 Burpee Box Jump Overs (24/20)

21 Power Cleans

27/21 Cal Row

Rest 4 Minutes Between Rounds

Round 1: 135/95

Round 2: 115/85

Round 3: 95/65

After Party

Clean Positioning

Alternating On the Minute x 10 (5 Rounds):

Minute 1: 2 Pausing Deficit Clean Pulls (45s for deficit)

Minute 2: 15meters Handstand Walk/20sec Handstand Hold/20 Shoulder Taps

*Sets: 60-65-70-70-70% of 1RM Clean*