CrossFit Belleville – WOD
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