CrossFit Belleville – WOD

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WarmUp

Line Drills (No Measure)

200 Meter Run

Knee to Chest

Soldier Kicks

Side Lunge

Walking Samson

Walking Spidermans

Inchworm

Bear Walk

Toe Walk

Heel Walk

3 Air Squats + Broad Jump

High Knees

Butt Kickers

Mobility

Child’s Pose on Box: 1 Minute

Box Supported Ankle Stretch: 30 Seconds

Putting the hands on the box for support, pedal the heels back and forth towards the ground to stretch up the calves.

Strength

Movement Prep

3 Rounds adding light weight

5 Strict Press

5 Dip & Pops (Just Legs)

5 Push Presses

Push Press (Build to a heavy 10)

Partner up on racks to build to a heavy set of 10. Completing sets of less than 10 reps is recommended when building up for the warm up. Somewhere between 3-5 reps will get you sufficiently prepared before you get to a weight that you would like to complete for 10 reps. Looking to only complete 1-2 sets at 10 reps total.

Metcon

Clothesline (AMRAP – Reps)

AMRAP 12:

2 Push Presses (115/80)

2 Toes to Bar

2 Box Jump Overs (24/20)

4 Push Presses

4 Toes to Bar

4 Box Jump Overs

6 Push Presses

6 Toes to Bar

6 Box Jump Overs



Up by 2’s Until Finish

L3: 95/65

L2: 75/55, Knee Raises

L1: 55/45, Knee Raises, Box Jumps

Extra Credit

3 x 1 min Dead Hang from Bar