CrossFit Belleville – WOD

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WarmUp

30 Seconds

Lateral Jumps Over Rope

Active Samson

Single Unders

Active Spidermans

Double Unders

1 Minute of 3 Push-ups + 6 Air Squats (For Quality)

Barbell Warm-up (No Measure)

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Shoulder Presses

5 Romanian Deadlifts

5 Front Squats

Mobility

Chest Stretch – Rig: 30 sec each

Pigeon Pose: 1 Minute Each

Weightlifting

Front Squat (EMOM 6 x 3 @ 70%)

Metcon

Air Walker (AMRAP – Rounds and Reps)

AMRAP 20:

25/18 Calorie Row

50 Double Unders

3 Rounds of “The Chief”

1 Round of “The Chief”:

3 Power Cleans (135/95)

6 Pushups

9 Air Squats

Extra Credit

max situps in 2 min