CrossFit Belleville – WOD

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WarmUp

1 Minute

Active Spidermans

Glute Bridges

40 Seconds

Active Dive-bombers

Single Leg Glute Bridges (20 Seconds Each Side)

30 Seconds

Push-up to Down Dog

Slow Air Squats

Barbell Warm-up (No Measure)

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Shoulder Presses

5 Romanian Deadlifts

5 Front Squats

Mobility

Table Top Stretch: 1 Minute

Cossack Squats: 1 Minute

Weightlifting

Clean (1 RM)

*25min

Metcon

Elizabeth (Time)

21-15-9

Clean, 135# / 95#

Ring Dips
*12min cap

L3: 115/75

L2: 95/65, box dips

L1: 75/55, box dips

Extra Credit

Jefferson Squat

4 x 12 build in weight

*alternating feet