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