CrossFit Belleville – WOD

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Warm up/Mobility

Couch Stretch 30sec each

Soldier Kicks 10/leg

Child’s Pose 30sec

Cossack Squats 6/side

Walking Samson 6/side

Walking Spiderman 6/side

Side Shuffle (facing in)

Side Shuffle (facing out)

Straight Leg Bear Crawl

High Knees

Butt Kicks

Barbell Warm-up (No Measure)

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Shoulder Presses

5 Romanian Deadlifts

5 Front Squats

Weightlifting

Clean Combo (HPC/PJ/SJ) (EMOM 9 @ 65%)

Hang Power Clean + Push Jerk + Split Jerk
*10min warm up

Metcon

Jump Street (Time)

3 Rounds:

400 Meter Run

15 Clean and Jerks (115/75)

75 Double Unders

RX+: 155/105

L3: 95/65

L2: 75/55, 40DUs

L1: 55/45, 225 single unders

*20min

Extra Credit

Seated DB Press

3 x 6

*Heavy* but keep your core locked and tight . No back swing or momentum to ‘cheat’ the weight up.