Announcements
“We Love Our Members” BBQ is August 21st between 11am-1:30pm. There will be lots of food thanks to TruLocal and yard games! Feel free to bring your spouse, bf/gf, family, etc! PLEASE RSVP so we can prepare enough food!
CrossFit Belleville – WOD
Warm up/Mobility
**3 Sets**
:20 Walking Hamstring Scoop Stretch
:20 Good Morning + Jump
:20 Duck Walks
:20 Lateral Hops
Barbell Warm-up (No Measure)
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Shoulder Presses
5 Romanian Deadlifts
5 Front Squats
Weightlifting
Clean Complex (Every 90 sec x 10)
1 Clean Deadlift + 1 Clean Pull + 1 Power Clean
*Add Weight
Metcon
Death Jump (AMRAP – Rounds and Reps)
– RX –
AMRAP 10:
3 Burpee Box Jump Overs (24/20″)
3 Deadlifts (225/155#)
6 Burpee Box Jump Overs
6 Deadlifts
9 Burpee Box Jump Overs
9 Deadlifts
– Continue adding 3 reps to each movement until time expires.
– INTERMEDIATE –
AMRAP 10:
3 Burpee Box Jump Overs (20/14″)
3 Deadlifts (185/125#)
6 Burpee Box Jump Overs
6 Deadlifts
9 Burpee Box Jump Overs
9 Deadlifts
– Continue adding 3 reps to each movement until time expires.
– BEGINNER –
AMRAP 10:
3 Burpee Step Jump Overs (14/10″)
3 Deadlifts (115/75#)
6 Burpee Step Jump Overs
6 Deadlifts
9 Burpee Step Jump Overs
9 Deadlifts
– Continue adding 3 reps to each movement until time expires.
Cool Down
**3 Sets:**
:30 Cat Cow Stretch
:30 Seated Hamstring Stretch / Side