CrossFit Belleville – WOD

WarmUp

Dynamic Warm up (No Measure)

High Knees

Butt kicks

Over the fence

Lunge/twist

Backwards jog

Shuffle

Double tap

Long Jump

belly up sprint

Belly down sprint
2 sets:

20 X-Band Walks in each direction

Mobility

Pigeon Pose on a Box:

60s each side. Use a 24 or 30″ Box

*After first side is mobilized test air squat

to see if there is any variance from the

side you mobilized to the side you didn’t.

This will indicate tight hips/glutes if so.

Weightlifting

Deadlift (Clean Grip – 3 RM)

*TNG

Metcon

Pelti (Time)

10-9-8-7-6-5-4-3-2-1

Squat Cleans (135, 95)

Burpees

15:00 Cap

L3: (115, 75)

L2: (95, 65)

L1: (75, 55)
Beginner Metcon:

10-9-8-7-6-5-4-3-2-1

Goblet Squats (35, 25)

Burpees or Squat Thrusts

12:00 Cap (Slightly lower time cap for Beginner on purpose)

Extra Credit

Accumulate:

3:00 of X-Band Walks

50 Serattus Crunches