CrossFit Belleville – WOD

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WarmUp

EMOM Warm-Up (No Measure)

6 min:

6 WallBall

5 Push ups

4 Medball Cleans

Barbell Warm-up (No Measure)

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Shoulder Presses

5 Romanian Deadlifts

5 Front Squats

Mobility

Elevated Front Rack Stretch: 1 Minute

Place the elbows in front of the body onto a box with arms bent at 90 degrees. The goal is to close the gap between the armpits and the floor, which will stretch the lats, shoulders, and triceps.

Calf Stretch on Box: 45 Seconds Each Side

Stand on top of a box and drop one heel off the backside to stretch the calf. Bend this knee to feel a little different of a stretch.

Gymnastics

HSPU/Pistol (Time)

EMOM 12

ODD: 5 HSPU

EVEN: 6 Pistols (Total)

Metcon

Sea Legs (Time)

3 Rounds:

500 Meter Row

12 Front Squats (155/105)

21 Box Jump Overs (24/20)

L3: 135/95

L2: 115/80, 20/18

L1: 95/65, Step ups

Extra Credit

4 x 12 DB Reverse Flys