CrossFit Belleville – WOD
WarmUp
9 Essential Movements of CF
*10 Reps of each movement
Mobility/Prep
X-Band Works
10 Small Steps forward, backward and laterally
Weightlifting
Clean and Jerk (E2mO2m 6 x 2 building up to a heavy 2)
Strength/Skill
a) DB Bulgarian Split Squat: 3 x 6 ea.
b) Side Plank: 3 x 20s.
Metcon
Metcon (Time)
5 RFT:
30 Cal Row or 400m Run
15 Box Jumps (24, 20)
10 Front Squats (135, 95)
Rest 1:00
L3: (115, 75)
L2: (95, 65)
L1: (75, 55)
30:00 Cap
Extra Credit
5:00 of Static Stretching
5:00 Foam Rolling