CrossFit Belleville – WOD

Warm up/Mobility

:30 Seconds

Jumping Jacks

Push-up to Down Dog

Active Samson

Active Spidermans

Side Lunge

Banded Air Squats

Air Squats

PVC Pass Throughs

Couch Stretch 30sec each

Pigeon Stretch 30sec each


5 Good mornings

6 elbow Rotations (3/side)

7 Romanian Deadlifts

8 Warrior Squats (4/side)


Deadlift (1 RM)


Sky Hook (Time)

3 Rounds:

20 Hang Power Cleans (95/65)

20 Front Squats (95/65)

20 Push Press (95/65)
*16min cap

Pull up accessory work

Pull up accessory work

3 x 3 Scap pull ups with a 15 sec hold

3 x 3 Chin over Bar static holds 15 sec