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CrossFit Belleville – WOD

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WarmUp

**1set:**

15 goodmornings (unweighted)

5 inchworm + push-up

10 reverse lunges

5 jump squats, for max height

**1set:**

15 RDLs (empty barbell)

3 wall walks

10 walking lunges

5 up-downs + max vertical jump

**1set:**

15 goodmornings (empty barbell)

20 handstand shoulder taps

6 alternating samson lunge

5 burpee + max vertical jump

3:00 handstand walk practice

**Handstand walk** | Walk-to-wall drill, handstand shoulder taps, wall walks, pike handstand walks around a box

Barbell Warmup #2 (No Measure)

5 Romanian Deadlifts

5 Hang Power Cleans

5 Front Rack Reverse Lunges (Each Side)

5 Strict Press

5 Good Mornings

Strength

*Review Hang Power Clean*

Front Rack Lunge (Build to a heavy 4-rep front-rack lunge (total))

*from hte floor

*15 minutes

Metcon

Metcon (Time)

RX –

6 rounds for time:

5 hang power cleans (105/155 lb)

10 front rack lunges

Then …

On a 4:00 clock for reps:

Handstand walk

– INTERMEDIATE –

6 rounds for time:

5 hang power cleans (75/115 lb)

10 front rack lunges

Then …

On a 4:00 clock for reps:

Wall walk

– BEGINNER –

6 rounds for time:

5 hang power cleans (35/45 lb)

10 front rack lunges

Then …

On a 4:00 clock for distance:

Bear crawl

*16 minutes

Cool Down

**2 sets:**

1:00 banded hamstring stretch/side

:30 seated torso twist/side

:30 scorpion stretch hold/side