CrossFit Belleville – WOD

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WarmUp

:30 Seconds

Cook Squats

Knee To Chest

Banded Pass Throughs

Active Samson

Active Spidermans

Banded Pull Aparts

Air Squats

Push-up to Down Dog

Banded Good Mornings

Banded Walks

10 steps in each direction, followed by 10 squats.

Barbell Warm-up (No Measure)

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Shoulder Presses

5 Romanian Deadlifts

5 Front Squats

Mobility

Squat Hold: 45 Seconds

Assume the bottom of the squat. The goal here is to get the hips as close to the heels as possible, drive the knees out, and keep the heels on the ground.

Child’s Pose: 45 Seconds

Wrist Stretch: 45 Seconds

Weightlifting

2 sec pausing Front Squat (Build to a Heavy)

One 2 second pausing Front Squat + One Front Squat
*20 minutes

*Partner up on each rack so you can hold each other accountable to the 2 (Mississipi) second pause on each rep by counting it out for them.

*It will be tempting to want to bounce out after the pause, but we can aim to simply drive straight up.

Metcon

Satan’s Whiskers (Time)

3 Rounds:

10 Chest to Bar Pull-Ups

10 Front Squats (165/115)

10 Burpees

*11min

L3: 135/95, 6 C2B

L2: 115/75, Pull ups

L1: 95/65, Ring Rows

Extra Credit

3 x 16 (total) Bulgarian Split Squats