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CrossFit Belleville – WOD

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WarmUp

Line Drills (No Measure)

200 Meter Run

Knee to Chest

Soldier Kicks

Side Lunge

Walking Samson

Walking Spidermans

Inchworm

Bear Walk

Toe Walk

Heel Walk

3 Air Squats + Broad Jump

High Knees

Butt Kickers

Mobility

Wall Twist Squat: 1 Minute (Each Side)

PVC Wall Squats: 30 Seconds

Turn Back Stretch: 1 Minute (Each Side)

PVC External Rotation: 30 Seconds (Each Side)

5/3/1 – Wendler

Bench Press (5/3/1)

Warm up sets

40% x 5

50% x 5

60% x 3

Working sets

75% x 5

85% x 3

95% x 1+

Metcon

Nancy (Time)

5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#
*22 min