CrossFit Belleville – WOD

View Public Whiteboard

WarmUp

6 minutes for Quality

5 Inchworms

10 Burpees

20 Single Leg Glute Bridges (10 Each Side)

40 Single Unders

Accessory Work

21-18-15-12-9:

Single Arm Bent Over Rows (Left)

Single Arm Bent Over Rows (Right)

Overhead Tricep Extensions

* Not being on the clock – this is a great opportunity to go heavier than you normally would

* Rest as needed between movements to maintain quality

Metcon

Sole Cycle (3 Rounds for reps)

AMRAP 5:

15 Barbell Facing Burpees

21 Power Cleans (155/105)

21/15 Calorie Assault Bike/Row

Rest 5 Minutes

AMRAP 5:

15 Barbell Facing Burpees

21 Power Cleans (135/95)

21/15 Calorie Assault Bike/Row

Rest 5 Minutes

AMRAP 5:

15 Barbell-Facing Burpees

21 Power Cleans (115/85)

21/15 Calorie Assault Bike/Row

*Score: Total Reps (Wodify will ask for 3 separate scores)
Home Edition

Jump Squat over Object

Odd Object Ground to Shoulder (if you have a DB:10 PC each arm)

Burpees/Shuttle Runs