CrossFit Belleville – WOD

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Warm up/Mobility

4 Inchworm Pushups

4 Cook Squats

4 Active Samson (each leg)

4 Cossack Squats (each leg)

3 Inchworm Pushups

3 Cook Squats

3 Active Samson (each leg)

3 Cossack Squats (each leg)

2 Inchworm Pushups

2 Cook Squats

2 Active Samson (each leg)

2 Cossack Squats (each leg)

Barbell Warm-up (No Measure)

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Shoulder Presses

5 Romanian Deadlifts

5 Front Squats
1 min Front Rack Stretch (on the floor)

.30sec each leg Couch Stretch

Weightlifting

*20min

3 Position Clean + Split Jerk (Heavy Single = Exceptional Form)

1 High Hang Power Clean (mid-thigh)

1 Hang Power Clean (top of knee)

1 Power Clean (from floor)

1 Split Jerk

Metcon

Drop Dead (AMRAP – Reps)

4 x (:20 seconds on, :10 seconds off)

Sit-Ups

Deadlifts (155/105)

Sit-Ups

Deadlifts (155/105)

L3: 135/95

L2: 115/75

L1: 95/65

*Score is slowest round

Extra Credit

5 x 3 Negative pullups with 3 sec Lowering.