CrossFit Belleville – WOD

View Public Whiteboard

WarmUp

30 Seconds

Inchworm to Push-up

Glute Bridges

Up Dog

Push-up Shoulder Taps

Right Leg Glute Bridges

Down Dog

Push-up Plank to Front Plank

Left Leg Glute Bridges

Active Dive-bombers

Barbell Warmup #2 (No Measure)

5 Romanian Deadlifts

5 Hang Power Cleans

5 Front Rack Reverse Lunges (Each Side)

5 Strict Press

5 Good Mornings

Mobility

Front Rack Stretch: 1 Minute

Child’s Pose: 1 Minute

Wrist Stretch: 1 Minute

Weightlifting

Hang Clean Pull complex ( Build to Heavy Complex:)

1 Hang Clean Pull

1 Hang Power Clean

1 Clean Pull

1 Power Clean
*20min

Metcon

Nowhere Fast (Time)

For Time:

50 Power Cleans (155/105)

On the Minute: 5 Toes to Bar

L3: 135/95

L2: 115/85, 5 Knee Raises

L1: 95/65, 5 Knee Raises

*Workout begins with 5 toes to bar

*10min

Extra Credit

3 x 6(per leg) Bulgarian Split Squats