CrossFit Belleville – WOD
Warm-up
Active Spidermans
Pausing Back Squats
Active Samson
Strict Press & Stretch
Push-up to Down Dog
Pausing Front Squats
Mobility
Front Rack Stretch – :45 Seconds
Laying on your chest, place our elbows out in front, arms bent at 90 degrees. The goal is to close the gap between the armpits and the floor, which will stretch the lats, shoulders, and triceps.
Wrist Stretch – :30 Seconds
From hands and knees position, place palms on the ground with fingertips facing towards you. With elbows locked, actively rock back and forth through range of motion to feel the stretch in the wrist.
Russian Baby Maker– :30 Seconds
Bottom of the squat, elbows on the inner thighs, drive the knees out while keeping the heels on the ground.
Weightlifting
Thruster (Find a heavy 2)
12min
Metcon
Fire Alarm (Time)
3 Rounds of the “Bergeron Beep Test”
50/35 Calorie Row
3 Rounds of the “Bergeron Beep Test”
50/35 Calorie Row
3 Rounds of the “Bergeron Beep Test”
*1 Round of the “Bergeron Beep Test”
7 Thrusters(75/55)
7 Pull-Ups
7 Burpees
*24min cap
Extra Credit
2 sets
Banded Alphabet