CrossFit Belleville – WOD

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WarmUp

30 Seconds

Single Unders

Push-up to Down Dog

Single Unders

Inchworm to Push-up

Single Unders

Active Divebombers

Modified Barbell Warmup

30 Seconds Each

Good Mornings

Strict Press & Reach

Romanian Deadlifts

Strict Press & Reach

Deadlifts

Strict Press & Reach

Strength

Deadlift (build to a heavy set of 5)

*20min

Metcon

Detention (AMRAP – Rounds and Reps)

AMRAP 12:

6 Strict Handstand Push-ups

9 Deadlifts (225/155)

30 Double Unders

L3: 3 Strict HSPUs, 185/135

L2: 6 Strict DB Press, 155/105, 30sec attempts

L1: 3 Strict DB Press, 115/75, 90 Singles

After Party

Bike Recovery

20 Minute Recovery Effort

On the 5:00, 10:00, and 15:00:

20 GHD Sit-ups

20 Hip Extensions