CrossFit Belleville – WOD

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WarmUp

Barbell Warm-up (No Measure)

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Shoulder Presses

5 Romanian Deadlifts

5 Front Squats

Mobility

Front Rack Stretch: 1 Minute

Wrist Stretch: 1 Minute

Weightlifting

3 Position Clean (10 sets pause at each position for 3sec)

High Hang + Hang + Floor

Metcon

TripAdvisor (3 Rounds for reps)

AMRAP 5:

Buy-In: 45/30 Calorie Assault Bike

Into Max Rounds

9 Power Cleans (95/65)

21 Double Unders

Rest 5 Minutes

AMRAP 5:

Buy-In: 30/20 Calorie Assault Bike

Into Max Rounds:

6 Power Cleans (135/95)

21 Double Unders

Rest 5 Minutes

AMRAP 5:

Buy-In: 15/10 Calorie Assault Bike

Into Max Rounds:

3 Power Cleans (165/115)

21 Double Unders

Metcon

Gravity (Time)

5 Rounds For Time:

80 Double Unders

40 Sit-ups

20 Push-ups

10 Reverse Burpees

Sub Double Unders: 60 Dot Hops

*30min cap

Cool Down

Up Dog 60 sec

Childs Pose 60 sec