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CrossFit Belleville – WOD

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WarmUp

30 Seconds Each

Active Spidermans

Air Squats

Mountain Climbers

Air Squats

Frog Hops

Air Squats

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

5/3/1 – Wendler

Front Squat (5/5/5+)

Warm up Sets

40% x 5

50% x 5

60% x 3

Working sets

65% x 5

75% x 5

85% x 5+

*Remember to add 10lbs on your 1RM

Shoulder Press (5/5/5+)

Warm up Sets

40% x 5

50% x 5

60% x 3

Working sets

65% x 5

75% x 5

85% x 5+

*Remember to add 5lbs on your 1RM

Metcon

Down To Earth (Time)

7 Rounds For Time:

200 Meter Run

7 Thrusters (95/65)

7 Burpees

*20min

200m Run = 60 Double Unders/60sec attempts/180 singles