CrossFit Belleville – WOD
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