CrossFit Belleville – WOD
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)