CrossFit Belleville – WOD

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WarmUp

:30s Warm up (No Measure)

30sec Row

30sec Inchworm Push ups

30sec Row

30sec Active Samson

30sec Row

30sec 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

Front Rack Stretch-Wall:1min

Pigeon Pose – 45 sec per leg

Weightlifting

Push Jerk (Build to a Heavy Set of 3)

*20 minutes to build to a heavy triple from a rack

*Goal here is to move heavy loads with exceptional form

*Let’s carry over good mechanics into the workout

Metcon

Squeaky wheel (AMRAP – Rounds and Reps)

AMRAP 15:

60 Double Unders

20/15 Calorie Assault Bike/Row

10 Push Jerks (165/110)

L3: 135/95

L2: 95/65, 45sec DU attempts

L1: 75/55, 150 Single Unders

Extra Credit

4 x 12 DB Rows