CrossFit Belleville – WOD
Warm up/Mobility
12/9 Bike Cals
:60 Squat Hold
12/9 Bike Cals
:30 Plank Hold
12/9 Bike Cals
:30 Hand Release Push-Up (not for reps)
5 Air Squats (w/ a :3 pause in the bottom)
:30 Elbow Rotations (empty barbell)
5 Front Squats (empty barbell)
[Add a light load]
8 Front Squats (4 w/ a :3 pause in the bottom + 4 w/ no pause)
Strength
Front Squat (Every 2min x 4 Rounds)
BUILD TO A HEAVY TRIPLE
*Increase the load each set*
Metcon
13 Going On Hurty (AMRAP – Rounds and Reps)
AMRAP 13:
12/9 Calorie Assault Bike
9 Double Dumbbell Push Press (35/25)
6 Front Squats (175/115)
Cash Out
400 meter Single DB Farmer Carry