CrossFit Belleville – WOD

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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