CrossFit Belleville – WOD

View Public Whiteboard

WarmUp

30 Seconds

Single Unders

Down Dog

Slow Air Squats

Squat Hold (Active Below Parallel)

Single Unders (Right Leg)

Up Dog

Lizard (Right Leg Forward)

Squat Hold (Active Below Parallel)

Single Unders (Left Leg)

Push-up to Down Dog

Lizard (Left Leg Forward)

Squat Hold (Active Below Parallel)

Barbell Warm-up (No Measure)

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Shoulder Presses

5 Romanian Deadlifts

5 Front Squats

Mobility

Barbell Ankle Stretch: 1 Minute

Front Rack Stretch: 1 Minute

Weightlifting

Hang Squat Clean (Build to a Heavy 1)

*20 minutes

Metcon

Underrated (AMRAP – Reps)

AMRAP 9:

30 Double Unders

1 Hang Squat Clean (135/95)

30 Double Unders

2 Hang Squat Cleans (135/95)

30 Double Unders

3 Hang Squat Cleans (135/95)