CrossFit Belleville – WOD

View Public Whiteboard

WarmUp

30 Seconds

Bike / Row

Medicine Ball Deadlifts

Bike / Row

Medicine Ball Front Squats

Bike / Row

Medicine Ball Thrusters

Barbell Warmup

5 Romanian Deadlifts

5 Hang Power Cleans

5 Front Squats

5 Strict Press

5 Elbow Rotations

5 Good Mornings

5 Back Squats

Mobility

Child’s pose – Hands on Med Ball – 90sec

Bad Blood (AMRAP – Reps)

5 Rounds:

1 Minute Wallballs (20/14)

1 Minute Push Presses (95/65)

1 Minute Calorie Bike

1 Minute Rest

*Score is total reps

Skill

18min Row

On the 3/6/9/12/15/18 do 2 Rope climbs

*Refine footwork on the rope.

*Row for calories (even though it is not scored)

Extra Credit

3 x 45sec

Active Hang from Bar