CrossFit Belleville – WOD

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WarmUp

30 Seconds

Glute Bridges

Front Plank

Single Leg Glute Bridges (Right)

Alternating Bird Dogs

Single Leg Glute Bridges (Left)

Front Plank to Push-up Plank

Scap Pull-ups

Ring Rows or Strict Pull-ups

Barbell WU 2.0 (No Measure)

6 Goodmornings

6 Back Squats

6 Romanian Deadlifts

6 Front Squats

6 Bent Over Rows

6 Push Press

6 Thrusters

Mobility

Barbell Ankle Stretch: 1 Minute

Barbell Front Squat Hold: 1 Minute

Metcon Prep

*15 min

Warm up your Squat Cleans.

Go heavier than what your heaviest Metcon weight will be.

Metcon

Rest Stop (3 Rounds for reps)

AMRAP 6:

600 Meter Run

1 Round of “Cindy”

Max Squat Cleans (155/115)

Rest 5 Minutes

AMRAP 6:

400 Meter Run

2 Rounds of “Cindy”

Max Squat Cleans (185/135)

Rest 5 Minutes

AMRAP 6:

200 Meter Run

3 Rounds of “Cindy”

Max Squat Cleans (225/155)