CrossFit Belleville – WOD

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Warm up/Mobility

30 Seconds

Single Unders

Mountain Climbers

Air Squats

Single Unders

Push-up to Down Dog

Air Squats with Hands Overhead

Double Unders (attempts)

Push-up Shoulder Taps

Cook Squats

Barbell Warmup

10 Calf Raises

5 Strict Press

10 Calf Raises

5 Push Press

10 Calf Raises

5 Push Jerks

MOBILITY

**Partner 1: **Right Lat Foam Roll

**Partner 2: **Banded Face Pulls

**Partner 1: **Left Lat Foam Roll

**Partner 2: **Banded Press & Reach

*45 Seconds Each Exercise Before Switching

Weightlifting

Push Jerk (EMOM 8 x 2 @ 65%)

Metcon

Rear End (AMRAP – Rounds and Reps)

AMRAP 18:

60 Double Unders

45 Air Squats

21/15 Calorie Assault Bike

15 Push Jerks (135/95)

L3: 40 Double unders, 115/75

L2: 60sec attempts, 95/65

L1: 150 Single Unders, 75/55

Extra Credit

2 sets

max consecutive strict pullups