CrossFit Belleville – WOD

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WarmUp

2 Rounds of 30 Seconds Each

Air Squat to Medicine Ball

Push-up to Down Dog

Arch Hold

Hollow Hold

Pigeon Pose 45 sec each side

Barbell Warm-up (No Measure)

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Shoulder Presses

5 Romanian Deadlifts

5 Front Squats

Strength

Back Squat (On the 2:30 x 5 sets)

Set 1: 10 Back Squats

Set 2: 8 Back Squats

Set 3: 6 Back Squats

Set 4: 4 Back Squats

Set 5: 2 Back Squats

* These sets should be completed unbroken

* It may be helpful to start around 55-60% of your 1RM and build from there

Metcon

Bootleg (AMRAP – Rounds and Reps)

AMRAP 15:

21 Wallballs (20″/14″)

18 Single Dumbbell Alternating Power Snatches (50/35)

15 Toes to Bar

12 Box Jump Overs (24″/20″)