CrossFit Belleville – WOD

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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