CrossFit Belleville – WOD

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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