CrossFit Belleville – WOD
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