CrossFit Belleville – WOD

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WarmUp

30 Seconds

Active Samson

Plate Hops

Air Squats

Plate Cossack Squats

Active Spidermans

Plate Counterbalance Squats

Glute Bridges

Plate Ground to Overhead

Inchworm to Push-up

Plate Hand Walk Overs (push up position)

Push-up to Down Dog

Plate Overhead Reverse Lunges

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

Pigeon Pose: 45 Seconds Each Side

Weightlifting

Power Clean/Front Squat/Push Jerk (Build to a Heavy Complex)

*20min

Metcon

Wise Man (No Measure)

AMRAP 3:

Macho Man (135/95)

Rest 3 Minutes

AMRAP 3:

Macho Man (155/105)

Rest 3 Minutes

AMRAP 3:

Macho Man (185/135)

1 Macho Man Complex:

3 Power Cleans, 3 Front Squats, 3 Push Jerks

L3:(115/75)(135/95)(155/105)

L2: (95/65)(115/75)(135/95)

L1: (75/55)(95/65)(115/75)