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CrossFit Belleville – WOD
Warm up/Mobility
40 Seconds Each
Active Samson
Shoulders Taps
Active Spidermas
30 Seconds Each
Single Leg Glute Bridges
Glute Bridges
Glute Bride Walkouts
20 Seconds Each
Plate Hops
Jumping Lunges
Jumping Air Squats
## Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
Forearms Stretch: 1 Minute
Front Rack Stretch: 1 Minute
Couch Stretch: 1 minute each
Weightlifting
Front Squat (1 RM)
Metcon
Black ‘n’ Blue (Time)
5 Rounds:
10 Power Cleans (135/95)
10 Burpees
12 min cap
L3: (115,85)
L2: (95,65)
L1: (75,55)