CrossFit Belleville – WOD

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Warm up/Mobility

3 min cardio

5 Scap Pull-ups

5 Kip Swings

3 Hip Pops (No Pull)

3 Kipping Pull-ups

10 Second Top Plank Hold

3-5 Push-ups

5 Pausing Air Squats

5 Air Squats

Wrist stretch 1min

Child’s Pose 1min

Weightlifting

Bear Complex (EMOM 12 X 1)

Power Clean
Front Squat
Push Press
Back Squat
Second Push Press
First 3 min are a warm up then add weight and buil to a heavy one.

Metcon

Cindy (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats