CrossFit Belleville – WOD

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WarmUp

45 Second Easy-Moderate Bike

30 sec Plate Ground to Overhead

30 Seconds Moderate Bike

30 Seconds Plate Lateral Squats (Holding Plate Out Front)

15 Seconds Moderate-Fast Bike

30 Seconds Plate Counterbalance Squats

*Use Single 10# or 15# Plate For Warmup*

Barbell Warm-up (No Measure)

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Shoulder Presses

5 Romanian Deadlifts

5 Front Squats

Mobility

Front Rack Stretch: 45 Seconds

Wrist Stretch: 45 Seconds

Barbell Ankle Stretch: 45 Seconds

5/3/1 – Wendler

Shoulder Press (3 x 5)

Deload week

40% x 5

50% x 5

60% x 5

Front Squat (3 x 5)

Deload week

40% x 5

50% x 5

60% x 5

Metcon

Arm & Hammer (Time)

Buy-In: 15 Clusters (135/95)

3 Rounds:

21/15 Calorie Bike

15 Chest to Bar Pull-ups

Cash-Out: 15 Clusters (135/95)

*20min

After Party

Midline

3 Sets:

7 Renegade Rows

Max Effort Ring L-Sit

*Rest 2 Minutes Between Sets*