CrossFit Belleville – WOD

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WarmUp

30 Seconds

Single Unders

Active Spidermans

Wall Ball Deadlifts

Single Unders

Push-up to Down Dog

Air Squats to Wall Ball

Single Unders

Inchworm to Push-ups

Wall Ball Strict press

Single Unders

Moutain Climbers

Wall Ball Squats

Barbell Warm-up (No Measure)

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Shoulder Presses

5 Romanian Deadlifts

5 Front Squats

Mobility

Barbell Straddle Stretch: 30 Seconds Each Direction (Middle – Right -Left)

Barbell Ankle Stretch: 1 Minute

Strength/Skill

EMOM 12

Min 1: 20 Banded Pull aparts

Min 2: 20 sec Deadlift (Building up to Metcon weight)

Metcon

Wonderwall (Time)

60 Double Unders, 30 Burpees

60 Double Unders, 30 Wallballs (20/14)

60 Double Unders, 30 Deadlifts (225/155)

60 Double Unders, 30 Wallballs (20/14)

60 Double Unders, 30 Burpees

*21 min

After Party

3 Sets:

40 Meter Overhead Kettlebell Carry

20 Banded Lat Pull Downs

10 Inverted Barbell Rows (Barbell on rig)