Production Interface

CrossFit Belleville – WOD

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Warm up/Mobility

:15 Dead Hang

:15 Active Hang

:30 Samson Stretch (each side)

:30 Inch Worm to Push Up

:15 Scap Pull ups

:15 Scap Circles

:30 Air Squats (controlled)

:30 PVC Strict Press

:15 Kipping

:15 Pullups

Row 500/450m

Barbell Warm-up (No Measure)

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Shoulder Presses

5 Romanian Deadlifts

5 Front Squats

Metcon Prep

7 minutes to get organized and warm up your Dead/Push Press/BMU

Metcon

Row Your Boat (Time)

3 Rounds:

15 Deadlifts

10 Push Press

5 Bar Muscle-ups

Directly Into…

1500m Row

Directly Into…

3 Rounds:

15 Deadlifts

10 Push Press

5 Bar Muscle-ups

[Barbell: 135/95]

*All genders = 1500m Row

*BMU=5 Burpee Strict Pull-ups or 5 Burpee Pull-ups or 5 Burpees+5 Ring Rows

*20 minutes

After Party

4 Sets

Single Dumbbell Overhead Walking Lunge x 12

Alternate arms each set for a total of two per side.

*8 minutes

Cool Down

1:00 Thread the Needle (each side)

1:00 Child’s Pose