CrossFit Belleville – WOD
WarmUp
2 Rounds:
20 Seconds PVC Pass Throughs
40 Seconds Push-up to Down Dog
20 Seconds PVC Strict Press
40 Seconds Active Spidermans
20 Seconds PVC Push Press
40 Seconds Inchworm to Push-up
20 Seconds PVC Lateral Hops
40 Seconds 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
Front Rack Stretch: 1 Minute
Wrist Stretch: 30 Seconds Each Direction
Pec Stretch on Wall: 30 Seconds Each Side
Weightlifting
PP/PJ (1 Push Press + 2 Push Jerk)
* 20 minutes to complete 5 working sets of pressing movement
* Build in weight
* Take 2-3 warmup sets to get to your opening weight
Metcon
Little Dipper (Time)
21-15-9:
Push Jerks (135/95)
Lateral Barbell Burpees
L3: 115/85
L2: 95/65, step over
L1: 75/55, Burpees
*12min
After Party
3 Giant Sets:
5 Double Kettlebell Hang Cleans
100 Meter Double Kettlebell Front Rack Carry
30 Banded Pull-Aparts
Rest 2 Minutes Between Sets