CrossFit Belleville – WOD

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WarmUp

20 Seconds

Knee to Chest

Soldier Kicks

Active Samson

Active Spidermans

Slow Air Squats

Box Step-ups (Facing Box)

Lateral Box Step-ups (Right)

Lateral Box Step-ups (Left)

Side Shuffle (Right)

Side Shuffle (Left)

Bear Crawl

High Knees

Butt Kickers

200 Meter Outside Run

Barbell Warm-up (No Measure)

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Shoulder Presses

5 Romanian Deadlifts

5 Front Squats

Mobility

Couch Stretch: 1 Minute Each Side

Child’s Pose: 1 Minute

Wrist Stretch: 1 Minute

Weightlifting

Clean Complex 3 (EMOM 12)

Power Clean + Hang Squat Clean
*Build to a heavy 1

*first 3-4 minutes = warm up = stay light

Metcon

Master Splinter (Time)

3 Rounds:

400 Meter Run

12 Burpee Box Jumps (24/20)

15 Thrusters (95/65)

*16min cap

After Party

In a 1:30 Window:

7 Power Cleans (95/65)

7 Front Squats (95/65)

7 Push Jerks (95/65)

**Time Remaining:** Max Toes to Rope

*Rest :30 Seconds*

In a 1:30 Window:

5 Power Cleans (115/85)

5 Front Squats (115/85)

5 Push Jerks (115/85)

**Time Remaining:** Max Strict Ring Pull ups

*Rest :30 Seconds*

In a 1:30 Window:

3 Power Cleans (135/95)

3 Front Squats (135/95)

3 Push Jerks (135/95)

**Time Remaining:** Max Rope climbs