CrossFit Belleville – WOD

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WarmUp

20 Seconds Each

Knees to Chest

Active Spidermans

Slow Air Squats

Over the fence

Mountain Climbers

Lateral Squats

Butt Kickers

Frog Hops

Box Step-ups (Low Box)

High Knees

Push-up to Down Dog

Lateral Box Step-overs

Russian baby Makers

Slow Burpees

Box Step-ups

Barbell Warm-up (No Measure)

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Shoulder Presses

5 Romanian Deadlifts

5 Front Squats

Mobility

Pigeon Pose on Box: 45 Seconds Each Side

Ankle Rocks on Box: 30 Seconds Each Side

Metcon Prep

*10 min to warm up your front squat and get organized for the Metcon

Metcon

Poker face (3 Rounds for reps)

AMRAP 5:

Buy-In: 400 Meter Run

Max Rounds:

12 Front Squats (115/85)

6 Burpee Box Jump Overs (24″/20″)

Rest 5 Minutes

AMRAP 5:

Buy-In: 400 Meter Run

Max Rounds:

9 Front Squats (135/95)

6 Burpee Box Jump Overs (24″/20″)

Rest 5 Minutes

AMRAP 5:

Buy-In: 400 Meter Run

Max Rounds:

6 Front Squats (155/105)

6 Burpee Box Jump Overs (24″/20″)