CrossFit Belleville – WOD

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WarmUp

Mixing it up (No Measure)

Active Samson

Flutter Kicks

Good Mornings

Back Squats

Push-up to Down Dog

Hollow Hold

Elbows Rotations

Strict Presses

Active Spidermans

Push-up Plank Hold

Romanian Deadlifts

Front Squats

Mobility

Couch Stretch: 45 Seconds Each Side

Up Dog: 30 Seconds

Weightlifting

Shoulder Press (Build to Heavy Sets of 5-3-1)

*15min

*After some warmup sets, a good number to shoot for is 2 attempts at each rep number. 2 warmup sets, 2 sets of 5, 2 sets of 3, 2 sets of 1. 8 sets total.

Metcon

Body Armor 1.0 (Time)

AMRAP 13:

10 Strict Toes to Bar

10 Strict Presses (95/65)

25m Walking Lunge

L3: 75/55

L2/1: 45/35, Knee Raises

Extra Credit

Double Tabata (8min)

Alternate

Hollow hold and L-Hang