CrossFit Belleville – WOD

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Warm-up

Mixing it up (No Measure)

30sec

Active Samson

Flutter Kicks

Good Mornings

Back Squats

Push-up to Down Dog

Hollow Hold

Elbows Rotations

Strict Presses

Active Spidermans

Push-up Plank Hold

Romanian Deadlifts

Front Squats

5/3/1 – Wendler

Bench Press (5/5/5+)

Warm up sets

40%x5 50%x5 60%x3

Working sets

65% x 5

75% x 5

85% x 5+

Metcon

Vertigo (AMRAP – Reps)

AMRAP 18:

10 Russian Kettlebell Swings (70/53)

10 AbMat Sit-ups

10 x 10 Meter Shuttle Runs

20 Russian Kettlebell Swings (70/53)

20 AbMat Sit-ups

20 x 10 Meter Shuttle Runs

30 Russian Kettlebell Swings (70/53)

30 AbMat Sit-ups

30 x 10 Meter Shuttle Runs



Continue to Add (10) Reps Until Time

* The score is total reps completed at the end of 18 minutes