CrossFit Belleville – WOD
WarmUp
30 Seconds Each
Active Samson
Arm Circles (Forward)
Front Plank
Arm Circles (Backwards)
Hollow Hold
Alternating Bird Dogs
Right Side Plank
Push-up to Down Dog
Left Side Plank
Dead Hang From Pull-up Bar
Barbell Warm-up (No Measure)
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Shoulder Presses
5 Romanian Deadlifts
5 Front Squats
Mobility
Front Rack Stretch: 1 Minute
Table Top Stretch: 1 Minute
Midline
Alternating On the Minute x 12 (4 Rounds):
Minute 1: 9 Pausing Superman (2 Seconds at Top)
Minute 2: 15 Sit-ups
Minute 3: 21 Kettlebell Russian Twists
Metcon
Strict Press Lynne (AMRAP – Reps)
5 Rounds:
Max Unbroken Strict Presses (95/65)
Max Unbroken Strict Pull-ups
Rest 3 Minutes Between Sets
Pull ups: Barbell Bent Over Rows