CrossFit Belleville – WOD

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Warm up/Mobility

The CrossFit Warm-up (No Measure)

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips
12 min

Metcon Prep

*10min

Warm up Hang Power Clean

Set up for wod

Metcon

Jump city (Time)

1 Round:

800 Meter Run

80 Double Unders

21 Hang Power Cleans (135/95)

2 Rounds:

400 Meter Run

40 Double Unders

15 Hang Power Cleans (135/95)

3 Rounds:

200 Meter Run

20 Double Unders

9 Hang Power Cleans (135/95)

RX+: (185/135)

L3: (115/75)

L2: (95/65)

L1: (75/55)

Extra Credit

AMRAP 5

6 V-Ups

6 Situps

30sec plank hold