“If people knew how hard I worked to achieve my mastery, it wouldn’t seem so wonderful after all.” – Michelangelo

CrossFit Belleville – WOD

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0:30 Active Spiderman

0:30 Active Samson

0:30 Jumping Jacks

0:30 Active Twisted Cross

0:30 Push-Up to Down Dog

0:30 Knuckle Draggers

1:00 Child’s Pose


**with an empty barbell**

5 Elbow Rotations

3 Strict Presses, Pausing at eye level then finishing overhead

[Bar Path, head move back out of the way at eye level, not barbell around face.]


Shoulder Press (Build to a Heavy Set of 8)

*10 Minutes


Shoulda, Woulda, Coulda (AMRAP – Reps)

4 Rounds For Reps:

1 Minute Rope Climbs (15′)

1 Minute Dumbbell Shoulder to Overhead (50s/35s)

1 Minute Lateral Dumbbell Burpees

1 Minute Rest

*Score = Total Reps

After Party

8:00 Bike for Cal

[Every 1:00] 4 Lateral Burpees over the bar

Cool Down

1:00 Forearm Stretch on the Floor