CrossFit Belleville – WOD

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WarmUp

30 Seconds Push-up to Down Dog

30 Seconds Front Plank

1 Minute Chest Stretch on Wall

30 Seconds Air Squats

30 Seconds Glute Bridges

1 Minute Front Rack Stretch

30 Seconds Inchworm to Push-up

30 Seconds Alternating Bird Dogs

1 Minute Barbell Straddle Stretch

,: Barbell Warm-up (No Measure)

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Shoulder Presses

5 Romanian Deadlifts

5 Front Squats
,

Metcon Prep

*12min*

*Build to All Workout Weights With Team in Reverse Order:*

1. Deadlift

2. Front Squat

3. Bench Press

*Building in reverse order allows you to finish the prep on the movement you’re going to begin the workout on.*

Metcon

Bar Crawl (3 Rounds for reps)

Teams of 3

AMRAP 7:

50 Bench Press (135/95)

50 Bench Press (155/105)

Max Bench Press (185/135)

Rest 3 Minutes

AMRAP 7:

50 Front Squats (135/95)

50 Front Squats (155/105)

Max Front Squats (185/135)

Rest 3 Minutes

AMRAP 7:

50 Deadlifts (185/135)

50 Deadlifts (225/155)

Max Deadlifts (275/185)

Extra Credit

5 x 3

Alternating Rope Pull ups