CrossFit Belleville – WOD

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WarmUp

:30 Sec

Single Unders

Slow Air Squats

High Single Unders

Cossack Squats

Quick Single Unders

Glute Bridges

Double Taps/Penguin

Single Leg Glute Bridges

Double Under Practice

Jumping Air Squats

Barbell Warmup #2 (No Measure)

5 Romanian Deadlifts

5 Hang Power Cleans

5 Front Rack Reverse Lunges (Each Side)

5 Strict Press

5 Good Mornings

Mobility

Barbell Ankle Stretch: 1 Minute

Front Squat Hold: 1 Minute

Weightlifting

Clean (Build to a heavy 3)

*15min

Metcon

Low Tide (3 Rounds for reps)

AMRAP 5:

Buy-In: 700 Meter Row

7 Squat Cleans (95/65)

25 Double Unders

Rest 5 Minutes

AMRAP 5:

Buy-In: 500 Meter Row

5 Squat Cleans (115/85)

25 Double Unders

Rest 5 Minutes

AMRAP 5:

Buy-In: 300 Meter Row

3 Squat Cleans (135/95)

25 Double Unders

Foam Party

Cool Down

1. **Lats Foam Roll:**

1-2 Minutes Each Side

2. **Quads Foam Roll:**

1-2 Minutes Each Side

3. **Calves Foam Roll:**

1-2 Minutes Each Side