CrossFit Belleville – WOD

View Public Whiteboard

WarmUp

3 Rounds

20 Seconds Active Spidermans

10 Seconds Air Squats

20 Seconds Push-up to Down Dog

10 Seconds Air Squats

20 Seconds Active Samson

10 Seconds Air Squats

20 Seconds Shoulder Taps

10 Seconds Air Squats

Barbell Warm-up (No Measure)

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Shoulder Presses

5 Romanian Deadlifts

5 Front Squats

Mobility

Couch Stretch: 1 Minute Each Side

Pec Stretch on Wall: 30 Seconds Each Side

Weightlifting

Front Squat (10-8-6-4-2)

On the 3:00 x 5 Sets:

Set 1: 10 Reps @ 60% of 1RM Front Squat

Set 2: 8 Reps @ 65% of 1RM Front Squat

Set 3: 6 Reps @ 70% of 1RM Front Squat

Set 4: 4 Reps @ 77% of 1RM Front Squat

Set 5: 2 Reps @ 85% of 1RM Front Squat

Metcon

7 on 7 (2 Rounds for reps)

AMRAP 7:

4 Bar Muscle-ups

8 Front Squats (185/135)

12/9 Calorie Bike

16 Toes to Bar

Rest 3 Minutes

AMRAP 7:

4 Bar Muscle-ups

8 Front Squats (155/105)

12/9 Calorie Bike

16 Toes to Bar

Subs

BMU: Pull ups/Bent over Rows

Bike: Row/Box Jumps/Burpees

T2B: V-ups/Sit ups