CrossFit Belleville – WOD
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