CrossFit Belleville – WOD

View Public Whiteboard

Warm up/Mobility

Roxanne

*w burpees

Lower body Warm up (No Measure)

2 Rnds

6 RDLs

6 Front Rack Reverse Lunge (3each)

6 Back Squat

10 x-Band walks (Right/Left)

5 Foam Roll Adductor passes

Then,

10 V-Stretch

10 Cossack Squats (5each)

Banded Ankle mobility (30s each)
3 way banded shoulder stretch

Weightlifting

25min

Clean EMOM (@75% of your HSC)

On the minute x 16:

Minute 1 – 3 Power Cleans

Minute 2 – 2 Hang Squat Cleans

Minute 3 – 1 Squat Clean

Minute 4 – Rest

Metcon

Hang on (Time)

21-15-9

Hang Power Cleans (95,65)

HSPUs

Burpees to Target

*11min cap

L3: (Box HSPUs)

L2: (75,55) (Push Ups)

L1: (55,45) (Kipping Push ups) (Burpees no target)

Extra Credit

3 rounds

45 sec Elbow Plank

20 Superman