CrossFit Belleville – WOD

Warm up/Mobility

:30 Seconds

Jumping Jacks

Samson

Inchworm

Air Squats

Cossack Squats

Push-up to Down Dog

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press

5 RDL

5 Front Squats

Front Rack Stretch – 1:00

Ankle Stretch – :30 Seconds Each Side

Pigeon Pose – 1:00 Each Side

Banded Walks

10 steps L/R, followed by 10 squats. Repeating 5 steps L/R and 5 squats.

Weightlifting

Thruster (Heavy set of 5)

20min

Metcon

Hopped up (AMRAP – Reps)

AMRAP 7:

3 Thrusters (95/65)

3 Lateral Burpees

6 Thrusters (95/65)

6 Lateral Burpees

9 Thrusters (95/65)

9 Lateral Burpees

Add 3 Repetitions per round.
L3: (75/55)

L2: (55/35)

L1: (Front Squats)

Pull up accessory work

3 x max Chin ups

L3/2/1: 3 x 8 Assisted chin ups