CrossFit Belleville – WOD

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WarmUp

1 Minute Slow Row

10 Knuckle Draggers* (5/side)

5 Air Squats

*one foot in front with toe up, drag knuckles towards ground

:45 seconds Medium Row

6 Active Spidermans (3/side)

5 Air Squats

:30 seconds Faster Row

5 Push-up to Down Dog

5 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

Wrist Stretch (floor) – 1:00

Warrior Squats – 10 Repetitions

With the barbell on the ground directly in front of you, squat down and place one hand on. Keeping that elbow locked out and your chest tall, reach with the opposite hand overhead, focusing on rotating the shoulders and upper back (thoracic). Look towards the fingertips, pause for a moment, and then change arms.

Weightlifting

Split Jerk (Heavy Single = Exceptional form)

*from Rack

*20min

Metcon

Village people (AMRAP – Reps)

AMRAP 5

50/35 Calorie Row

AMRAP Macho Man (135/95)

rest 5:00

AMRAP 5

35/25 Calorie Row

AMRAP Macho Man (155/105)

rest 5:00

AMRAP 5

20/15 Calorie Row

AMRAP Macho Man (185/135)

“Macho Man” – 3 Power Cleans, 3 Front Squats, 3 Push Jerks

L3: 115/85, 135/95, 155/105

L2: 95/65, 115/85, 135/95

L1: 75/55, 95/65, 115,85

Extra Credit

Barbell Hip Thrusts

3 x 12

*Shoulder on a bench/barbell on the hips