CrossFit Belleville – WOD

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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