CrossFit Belleville – WOD
WarmUp
Fish Game
Barbell Warm-up (No Measure)
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Shoulder Presses
5 Romanian Deadlifts
5 Front Squats
Mobility
Front Rack Stretch – Floor – 60sec
Wrist Stretch – 60sec
Weightlifting
Power Clean (Find a heavy triple)
*TNG
*20min
Metcon
Black ‘n’ Blue (Time)
5 Rounds:
10 Power Cleans (135/95)
10 Burpees
12 min cap
L3: (115,85)
L2: (95,65)
L1: (75,55)
Extra Credit
Superset
8 Right DB Strict Press
8 Right DB Row
Then repeat on Left side
3 rounds.
Heavy-ish DBs