“The only person you are destined to become is the person you decide to be.”


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CrossFit Belleville – WOD

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**10 meters of each:**

Knuckle Draggers

Cradle Stretch

Walking Active Samson

Alternating Quad Stretch

Side to Side Lunge

High Knees

Butt Kickers

200m Jog


0:30 Pausing Glute Bridges

5 Single leg Glute Bridges (each side)

**with an empty barbell**

0:15 Good Mornings

0:15 Elbow Rotations

0:15 Back Squats

0:15 Strict Press

0:15 Stiff Legged Deadlifts

0:15 Front Squats

**get one light set of plates on the bar**

5 Dead stop Deadlifts, Pausing at the top

[Check set-up (high/low hips) and full hip extension at finish]


Deadlift (Build to a Heavy Set of 5)

*15 minutes

Specific Warm up


0:20 SIngle Unders

20 Penguin Hops

20 Double Unders


10 Alternating dumbbell Deadlifts

5 Dumbbell Hang High Pulls

[keep the DB close, “Zip up your jacket”]

10 Hang Dumbbell Snatches (5 each side)


Peekk-a-Booo (AMRAP – Rounds and Reps)


Buy-In: 1,000 Meter Run

With Time Remaining:

60 Double Unders

10 Dumbbell Hang Snatches (50/35)

60 Double Unders

20 Dumbbell Hang Snatches

60 Double Unders

30 Dumbbell Hang Snatches

Add 10 Dumbbell Hang Snatches Each Round

Cool Down

1:00 Pec Stretch on Wall (each side)