CrossFit Belleville – WOD

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WarmUp

30 Seconds

Easy Row

Plate Hops (In and Out)

Slow Air Squats

Moderate Row

Plate Hops (Forward & Back)

Arms Overhead Air Squats

Moderate Row

Single Leg Plate Hops (30 Seconds Each Side)

Plate Counterbalance Squats

Barbell Warm-up (No Measure)

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Shoulder Presses

5 Romanian Deadlifts

5 Front Squats

Mobility

Pigeon Pose: 1 Minute Each Side

Squat Hold: 1 Minute

Weightlifting

Push Press (4 x 6 @ 75%)

* Rest 2 Minutes Between Sets

* Use Same Weight Across

* 20 minutes

Metcon

Speedo (AMRAP – Rounds and Reps)

Teams of 3

AMRAP 20:

300 Meter Row

20 Double unders

10 Thrusters (65/45)

*Complete Full Rounds Before Switching

Extra Credit

5 min Static Stretch