CrossFit Belleville – WOD
WarmUp
1 Minute
Active Samson
Glute Bridges
Plate Hops
40 Seconds
Active Samson + Air Squat
Single Leg Glute Bridges (40 Seconds Each Side)
Plate Ground to Overhead
30 Seconds
Air Squats
Glute Bridge Walkouts
Plate Counterbalance 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
Front Rack Stretch: 1 Minute
Wrist Stretch: 30 Seconds Each Direction
Child’s Pose: 1 Minute
Weightlifting
Muscle Clean (4 x 3 Building in weight)
High-Hang Clean (4 x 2 @ 70%)
Metcon
Air Fryer (Time)
3 Rounds:
50 Air Squats
10 Power Clean and Jerks (135/95)
*10min
L3: 115/75
L2: 95/65
L1: 75/55