CrossFit Belleville – WOD

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WarmUp

EMOM 8:

1st Minute: Soldier Kicks

2nd Minute: Standing Quad Stretch

3rd Minute: Cossack Squats

4th Minute: Over the fence

5th Minute: Reverse Over the fence

6th Minute: Cook Squats

7th Minute: Side Shuffles

8th Minute: Shuttle Runs

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

Mobility

Pigeon pose 30sec each

Barbell Ankle Stretch: 45 Seconds

Front squat position, drop the barbell on top of the knees. Keep the heels down and drive the knees forward to stretch the calves.

Weightlifting

Bear Complex (EMOM 9 Build to a heavy 1)

Power Clean
Front Squat
Push Press
Back Squat
Second Push Press

Metcon

Macho Mile (Time)

4 Rounds For Time:

400 Meter Run

3 Rounds of “Macho Man” (135/95)

1 Round of Macho Man:

3 Power Cleans

3 Front Squats

3 Push Jerks

*20min cap

L3: 115/75

L2: 95/65

L1: 75/55

Extra Credit

Accumulate

50 Lat Pull downs

50 Banded Pull aparts