CrossFit Belleville – WOD

View Public Whiteboard

WarmUp

Teams of 2 Relay:

3 Rounds Each:

15 Jumping Jacks

20 Walking Lunges

10m Bear Crawl

* 8 Minute Cap

* Buddy Not Working is Holding Plank:

* **Round 1:** Front Plank

* **Round 2:** Right Side Plank

* **Round 3:** Left Side Plank

Mobility

Pigeon Pose: 45 Seconds Each Side

Couch Stretch: 45 Seconds Each Side

Weightlifting

Clean Combo (HPC/PJ/SJ) (EMOM 9)

Hang Power Clean + Push Jerk + Split Jerk
*start at 50%

*work up to a moderate weight

Metcon

Punching Bag (AMRAP – Rounds and Reps)

5 Rounds x AMRAP 3:

10 Clean n Jerk (155/115)

20 Double Unders

10 Clean n Jerk (155/115)

20 Double Unders

Rest 1 Minute Between Round