CrossFit Belleville – WOD
WarmUp
30 Seconds
Easy Jog
Butt Kicks
High Knees
Soldier Kicks
Moderate Jog
Side Lunge
Walking Samson
Walking Spiderman
Faster Jog
Push-up to Down Dog
Air Squats
Side Shuffles (:15 Seconds In/Out)
Barbell Warm-up (No Measure)
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Shoulder Presses
5 Romanian Deadlifts
5 Front Squats
Mobility
Wrist Stretch on Box – :45 Seconds
Child’s Pose on Box – :45 Seconds
Chest opener/Door Frame stretch on Rig – :45 Seconds
Strength
Bench Press (EMOM 14)
ODD: Bench Press x 5 @ 70%
EVEN : Barbell Rows x 8 135/95
Metcon
Belly Flop (Time)
21-15-9:
Box Jump Overs (24/20)
Power Cleans (115/80)
Chest to Bar Pull-ups
Front Squats (115/80)
Lateral Barbell Burpees
Push Jerks (115/80)
L3: pull ups
L2: 95/65, 15/9/6 pull ups
L1: 75/55, Ring Rows
*20min cap
Extra Credit
3 x 16 Lat Pulldowns