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CrossFit Belleville – WOD

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0:30 Active Spiderman

0:30 Inchworm to Push-Up

0:30 Cossack Squats

0:30 Plank Shoulder Taps

0:30 Glute Bridges

0:30 Active Twisted Cross


**with an empty barbell**

5 Good Mornings

5 Back Squats

5 Kang Squats

5 Pausing Back Squats

[brace: take a deep breath, flex abs like you’re about to take a punch to the gut and then squat, exhale on the way up]


Back Squat (Build to a Heavy Set of 15)

*15 minutes

Specific Warm up


10 Scap Retractions

5 Kip Swings

1-3 Strict Pull-Ups/Ring Rows


0:20 Plank

5 Knee Push-Ups

5 Push-Ups


0:30 Squat Hold

5 Air Squats


Cindy (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats

Cool Down

1:00 Pec Stretch on wall