CrossFit Belleville – WOD
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