CrossFit Belleville – WOD

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Warm up/Mobility

Slow and Controlled (No Measure)

8 Min AMRAP

5 Air Squat (5 Seconds down/2 Second Pause/5 Seconds Up)

:45 Second dead hang from bar

10 Med Ball cleans

25meter Bear Crawl

5 push up to downward dog

Barbell Warmup #2 (No Measure)

5 Romanian Deadlifts

5 Hang Power Cleans

5 Front Rack Reverse Lunges (Each Side)

5 Strict Press

5 Good Mornings

Weightlifting

3 Position Clean (Build to a heavy complex)

High Hang + Hang + Floor
*Power Clean

*15 min

Metcon

Annie’s on the run (Time)

100 Double Unders, 50 Sit-ups, 200 Meter Run

80 Double Unders, 40 Sit-ups, 200 Meter Run

60 Double Unders, 30 Sit-ups, 200 Meter Run

40 Double Unders, 20 Sit-ups, 200 Meter Run

20 Double Unders, 10 Sit-ups, 200 Meter Run

*20min cap

*If you don’t have double unders, you are doing triple the amount of jumps…

Extra Credit

5 min Stretch/foam Roll