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CrossFit Belleville – WOD

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WarmUp

* :30 Bike

* 10 Single Leg Alternating V-Up (10 each leg)

* 10 Superman w/ :2 Hold

* :30 Bike

* 10 Kip Swings

* 5 Strict Knee to Chest

Barbell Warm-up (No Measure)

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Shoulder Presses

5 Romanian Deadlifts

5 Front Squats

Weightlifting

SP + PP + PJ (EMOM 9)

Strict Press

Push Press

Push Jerk

Metcon

Meet The Press (AMRAP – Rounds and Reps)

AMRAP 18:

15/12 Calorie Assault Bike

12 Toes to Bar

9 Strict Presses (95/65)

15/12 Calorie Assault Bike

12 Toes to Bar

15 Push Presses (95/65)

15/12 Calorie Assault Bike

12 Toes to Bar

21 Push Jerks (95/65)

Cool Down

* Table Top Stretch: 1 Minute

* Active Twisted Cross: 1 Minute

* Up Dog: 40 Seconds