CrossFit Belleville – WOD
WarmUp
30 Seconds
Active Samson
Cossack Squats
Active Spidermans
Air Squats
Push-up to Down Dog
Air Squats with Arms Overhead
1 Minute Each
Glute Bridges
Single Leg Glute Bridges (30 Seconds Each Side)
Glute Bridge Walkouts
Barbell Warm-up (No Measure)
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Shoulder Presses
5 Romanian Deadlifts
5 Front Squats
Mobility
Front Rack Stretch: 45 Sceonds
Wrist Stretch: 45 Seconds
Front Squat Hold: 45 Seconds
Weightlifting
Clean Grip DL + Clean Pull on a Riser
1 Clean Grip deadlift
1 Clean Pull
(Standing on a riser)
Metcon
Rack City (Time)
10 Power Cleans (155/105)
50 Air Squats
10 Front Squats (155/105)
50 Air Squats
10 Push Jerks (155/105)
50 Air Squats
*10min
L3: 135/95
L2: 115/80
L1: 95/65