CrossFit Belleville – WOD

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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