CrossFit Belleville – WOD

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WarmUp

30 Seconds Each

Lateral Hops Over Barbell

Active Spidermans

Cossack Squats

Push-up to Down Dog

Glute Bridges

Mountain Climbers

Glute Bridge Walkouts

Frog Hops

Slow Air Squats

Slow Burpees

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: 45 Seconds

Front Rack Stretch: 45 Seconds

Barbell Ankle Stretch: 45 Seconds

Weightlifting

Hang Clean (Heavy Single)

*20 min

*Build to a heavy single of the day

*Yes, it’s squat!

Hang Clean (Heavy Single)

*20 min

*Build to a heavy single of the day

*Yes, it’s squat!

Metcon

Dirt Nap (Time)

3 rounds

15 Hang Squat Cleans (115/80)

15 Lateral Barbell Burpees

L3: 95/65

L2: 75/55

L1: 55/45, Burpees

*10min cap