CrossFit Belleville – WOD

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Warm up/Mobility

5 Minutes For Quality

5 Calorie Bike / Row

5 Push-up to Down Dog

5 Active Samson Each Side

5 Active Spidermans Each Side

5 Pausing Air Squats

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press

5 Stiff-Legged Deadlifts

5 Front Squats

MOBILITY

Front Rack Stretch – Floor: 1 Minute

Wrist Stretch: 45 Seconds

Ankle Stretch: 30 Seconds Each Side

Strength

Front Rack Lunge (3 x 8 (Total))

*building up in weight

*from the floor

*15 min

Metcon

Stomping Grounds (6 Rounds for reps)

On the 3:00 x 6 Rounds:

12/9 Calorie Assault Bike or 15/11 Row

25 Double Unders

5 Front Squats

*Build in load over the six rounds

*Barbell from the floor.

*Score is total time it takes to complete each round. Note the time of each round and also loads used on each in the comments.

Extra Credit

3 min Savasana