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CrossFit Belleville – WOD

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0:30 Active Samson

0:30 Push-Up to Down Dog

0:30 Knuckle Draggers

0:30 Air Squats

0:30 Pigeon Pose (left)

0:30 Pigeon Pose (right)

1:00 Laying Front Rack Stretch


**with an empty barbell**

5 Good Mornings

5 Elbow Rotations

5 Back Squats

5 Strict Presses

5 Front Squats

3 Strict Presses

[Hold in setup, assess stance, grip and midline stability]

3 Strict Presses, Pausing at eye level

[Bar Path. Head should be back slightly allowing for bar to move straight up]

3 Strict Presses

[Finish position/lockout]


Shoulder Press (5 x 3)

*Score will be the lowest weight used for a working set

*Every 2 minutes


Pressed for time (AMRAP – Reps)

On the 6:00 x 3 Rounds:

800 Meter Run

15 Dumbbell Front Squats (50s/35s)

Max Dumbbell Shoulder to Overhead (50s/35s)

*Score = Total Shoulder to Overhead

Cool Down

1:00 Straddle Stretch