CrossFit Belleville – WOD

View Public Whiteboard

WarmUp

30 Seconds

Easy Row

Easy Single Unders

Glute Bridges

Moderate Row

Quick Single Unders

Right Side Glute Bridges

Faster Row

Higher Single Unders

Left Side Glute Bridges

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 min

Weightlifting

3 Position Clean (Build to a heavy complex)

High Hang + Hang + Floor
*Power Clean

*20min

Metcon

IHOP (AMRAP – Rounds and Reps)

AMRAP 15:

60 Double Unders

30/24 Calorie Row

15 Power Cleans (115/85)

L3: 95/65

L2: 60sec attempts, 75/55

L1: 180 singles, 55/45

Extra Credit

4 sets

16 Dead Bugs