Announcements
Bring a Friend Day is back Wednesday, May 22nd! Gather up your spouses, significant others, family members, neighbors, co-workers, etc. and bring them down to CFB for a FREE CrossFit workout.
CrossFit Belleville – WOD
Warm up/Mobility
^30 Seconds
Bike / Row
Push-up to Down Dog
Bike / Row
Flutter Kicks
Bike / Row
Mountain Climbers
^Barbell Warmup
5 Romanian Deadlifts
5 Strict Press
5 Hang Power Cleans
5 Push Press
5 Power Cleans
5 Push Jerks
^MOBILITY + ACTIVATION
**Partner 1:** 1 Minute Thoracic Extension*
**Partner 2:** 30 Seconds Arch Hold / 30 Seconds Hollow Hold
*Barbell Thoracic Opener: Place foam roller right around the base of the shoulder blades and a barbell an arms distance behind you. Lift hips up and grab barbell with both hands at shoulder width. With belly tight, drop hips towards the ground to feel a nice stretch through the upper body as we work through thoracic spine extension.
Weightlifting
Clean Combo (HPC/PJ/SJ) (EMOM 12)
Hang Power Clean + Push Jerk + Split Jerk
Build to a challenging Complex
Metcon
Handlebars (Time)
4 Rounds:
21/15 Calorie Assault Bike/Row
15 Toes to Bar
7 Power Clean and Jerks (155/105)
L3: 135/95
L2: Knees to chest, 115/75
L1: Knee Raises, 95/65
*20min cap
Extra Credit
3 sets
50m Farmers Carry AHAP