CrossFit Belleville – WOD

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WarmUp

:30s Warm up (No Measure)

30sec Row

30sec Inchworm Push ups

30sec Row

30sec Active Samson

30sec Row

30sec Squats

Barbell WU 2.0 (No Measure)

6 Goodmornings

6 Back Squats

6 Romanian Deadlifts

6 Front Squats

6 Bent Over Rows

6 Push Press

6 Thrusters

Mobility/Prep

Front Rack Stretch (Floor) 1 min

Pigeon Pose 30 sec each

Banded Walks 10each side

Weightlifting

Thruster (Build up to a Heavy 5)

20min

Metcon

Hopped up (AMRAP – Reps)

AMRAP 7:

3 Thrusters (95/65)

3 Lateral Burpees

6 Thrusters (95/65)

6 Lateral Burpees

9 Thrusters (95/65)

9 Lateral Burpees

Add 3 Repetitions per round.

Extra Credit

3 x 20 Bicycle (situps)