CrossFit Belleville – WOD

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WarmUp

30 Seconds

Active Samson

Active Spidermans

Inchworm to Push-up

Alternating Bird Dogs

Front Plank

Shoulder Taps

Hollow Hold

Superman Hold

Side Plank (15 Second Each Side)

Barbell Bent Over Rows

Barbell Front Squat Hold (Active Position)

Barbell Overhead Hold

Barbell Warm-up (No Measure)

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Shoulder Presses

5 Romanian Deadlifts

5 Front Squats

Mobility

Banded Hip Flexor Stretch: 1 Minute Each Side

Banded Hamstring Stretch: 1 Minute Each Side

Banded 3-Way Shoulder: 30 Seconds Each Position

Weightlifting

Clean (1 RM)

*20min

Metcon

Happy Hour (Time)

3 Rounds:

12 Power Cleans (135/95)

12 Chest to Bar Pull-ups

12 Push Jerks (135/95)

12 Toes to Bar

*18min

L3: 115/85

L2: 95/65, pull ups, Knee raises

L1: 75/55, Ring Rows, Sit ups

After Party

3 Sets:

Max Effort L-Sit

7 Slow GHD Hip Extensions

Rest 1 Minute Between Sets