CrossFit Belleville – WOD

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WarmUp

1 Minute

Easy Bike

Single Leg Glute Bridges (30 Seconds Each)

45 Seconds

Moderate Bike

Glute Bridges

30 Seconds

Faster Bike

Air Squats

15 Seconds

Sprint Bike

Squat Jumps

Barbell WU 2.0 (No Measure)

6 Goodmornings

6 Back Squats

6 Romanian Deadlifts

6 Front Squats

6 Bent Over Rows

6 Push Press

6 Thrusters

Gymnastics

How To:

Rope climb

*15 min

Metcon

Skyscraper (2 Rounds for reps)

AMRAP 6:

2 Rope Climbs

6 Hang Power Cleans (165/115)

12/9 Calorie Assault Bike

Rest 6 Minutes

AMRAP 6:

2 Rope Climbs

6 Hang Power Cleans (135/95)

12/9 Calorie Assault Bike

L3: 135/95, 95/65

L2: 1 Rope climb, 115/75, 75/55

L1: 6 Strict (Banded) Pull ups, 95/65, 55/45

Extra Credit

4 x 12 Dead Bugs