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CrossFit Belleville – WOD

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WarmUp

30 Seconds Each

Jumping Jacks

Active Spidermans

Single Unders

Slow Air Squats

Double Taps

Inchworm to Push-ups

Lateral Hops Over Barbell

Mountain Climbers

Double Unders

Slow Burpees

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: 45 Seconds

Forearms Stretch: 45 Seconds

Pec Stretch on Wall: 30 Seconds Each Side

Metcon

Barn Burner (5 Rounds for reps)

AMRAP 3:

50 Double Unders

21 Bar-Facing Burpees

Max Power Cleans (115/85)

Rest 3 Minutes

AMRAP 3:

50 Double Unders

18 Bar-Facing Burpees

Max Power Cleans (135/95)

Rest 3 Minutes

AMRAP 3:

50 Double Unders

15 Bar-Facing Burpees

Max Power Cleans (155/105)

Rest 3 Minutes

AMRAP 3:

50 Double Unders

12 Bar-Facing Burpees

Max Power Cleans (185/135)

Rest 3 Minutes

AMRAP 3:

50 Double Unders

9 Bar-Facing Burpees

Max Power Cleans (205/145)

Quaranteam

Metcon (5 Rounds for reps)

5 Rounds x AMRAP 3:

50 Double Unders

21 Lateral Dumbbell Burpees

Max Dumbbell Power Cleans

Rest 3 Minutes Between Rounds