CrossFit Belleville – WOD
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