CrossFit Belleville – WOD

Warm up/Mobility

Alternating Between :20 Seconds Active Stretching and 1 length of gym jog

Knee to Chest

Soldier Kicks

Cossack Squats

Samson

Air Squats

Bear Crawl

Crab Walk

Dumbbell Warmup

Completed with light dumbbells

5 Romanian Deadlifts

5 Front Squats

5 Strict Presses

5 Reverse Lunges (each leg)

5 Strict Presses

5 Front Squats

5 Romanian Deadlifts

Child’s pose 1 min

Front Rack Stretch on the Floor 1 min

Gymnastics

EMOM 8

Odd: Kip/Pullups/Butterfly x 8

Even: Hollow Hold on the floor x 30sec

Metcon

Hindsight (AMRAP – Reps)

AMRAP 20:

2 Bar Muscle-ups

4 Hanstand Push-ups

8 Dumbbell Hang Squat Cleans (50/35)
L3:

7 Chest to Bar Pull-ups

7 DB Push Press (50/35)

7 DB Hang Squat Cleans (50/35)

L2:

7 Pull-ups

7 DB Push Press (35/25)

7 DB Front Squats (35/25)

L1:

7 Ring Rows

7 DB Push Press (25,15)

7 DB Front Squats (20,15)

Extra Credit

3 x 10 DB Reverse Flys

3 x 10 DB 1 Arm Rows