CrossFit Belleville – WOD

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WarmUp

For Quality:

2 Inchworms

2 Push up to Downward dog

2 Jumping Jacks

4 Inchworms

4 Push up to Downward dog

4 Jumping Jacks

6 Inchworms

6 Push up to Downward dog

6 Jumping Jacks

5/3/1 – Wendler

Shoulder Press (5/3/1+)

Warm up sets

40% x5 50% x5 60% x3

Working sets

75% x5

85% x3

95% x1+

Front Squat (5/3/1+)

Warm up sets

40% x5 50% x5 60% x3

Working sets

75% x5

85% x3

95% x1+

Metcon

Cairo (AMRAP – Rounds and Reps)

Ascending Ladder for 15 Minutes:

2 Strict Pull-ups

2 Single Arm Dumbbell Squat Cleans

2 Dumbbell Facing Burpees

4 Strict Pull-ups

4 Single Arm Dumbbell Squat Cleans

4 Dumbbell Facing Burpees

* Continue adding 2 reps to each movement

* Athlete’s choice on when to alternate hands on the single arm cleans.

No equipment option

Ascending Ladder for 15 Minutes:

2 Odd-Object to Shoulder

2 Odd-Object Goblet Squats

2 Odd-Object Facing Burpees

4 Odd-Object to Shoulder

4 Odd-Object Goblet Squats

4 Odd-Object Facing Burpees

*Continue to add 2 reps to each movement

Cool Down

Pigeon Pose 90 sec each leg