CrossFit Belleville – WOD

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WarmUp

30 Seconds

Single Unders

Slow Air Squats

Wall Ball Strict Press (From Seated “L” Position)

Double Unders (attempts)

Down Dog

Squats to Wall Ball

Double Unders

Inchworm to Push-up

Wall Ball Cleans

Barbell Warm-up (No Measure)

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Shoulder Presses

5 Romanian Deadlifts

5 Front Squats

Mobility

Child’s Pose on Ball: 1 Minute

Wall Ball Thoracic Opener: 1 Minute

Strength

Shoulder Press (Build to a heavy Set of 3)

Metcon

Funny Business (AMRAP – Rounds and Reps)

AMRAP 15:

30 Strict Presses (75/55)

30 Double Unders

30 Wallballs (20/14)

30 Double Unders