CrossFit Belleville – WOD

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WarmUp

30 Seconds

Hollow Hold

PVC Pass Throughs

Inchworm to Push-up

Mountain Climbers

Superman Hold

PVC Pass Throughs

Inchworm to Push-up

Mountain Climbers

PVC V-Ups

PVC Pass Throughs

Inchworm to Push-up

Mountain Climbers

Barbell Warm-up (No Measure)

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Shoulder Presses

5 Romanian Deadlifts

5 Front Squats

Mobility

Couch Stretch 1 min per side

Weightlifting

Push Jerk (Build to a heavy 2)

*20min

Metcon

Gut feeling (AMRAP – Rounds and Reps)

AMRAP 16:

12 Hang Power Cleans (155/105)

21 Lateral Barbell Burpees

12 Push Jerks (155/105)

21 Toes to Bar

L3: 135/95

L2: 115/80

L1: 95/65

Extra Credit

5 min static stretch