CrossFit Belleville – WOD
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)