CrossFit Belleville – WOD
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