CrossFit Belleville – WOD

Warm up/Mobility

Light jog 2 lengths of the gym, then :30 seconds of active stretching.

Quad Stretch (15 each)

Knee to Chest

Soldier Kicks

Walking Samson

Air Squats

Inchworms

Sit-ups

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press

5 Stiff-Legged Deadlifts

5 Front Squats

Wrist Stretch – 1 Minute

change hand placement after 30sec

Weightlifting

Back Squat (5×5 @ 65%, 5×5 @ 75%, 5 x 5+ @ 85%)

*percentages are taken from 90% of your 1RM

Shoulder Press (5×5 @ 65%, 5×5 @ 75%, 5 x 5+ @ 85%)

*percentages are taken from 90% of your 1RM

Metcon

Criss Cross (AMRAP – Rounds and Reps)

AMRAP 15:

30 Double Unders

15 Power Cleans (115/85)

30 Double Unders

15 Toes to Bar

L3: (95/65)

L2: (75/55) (20DUs) (K2C)

L1: (55/35) (60 Singles) (Knee raises)

Extra Credit

Accumulate

75 Hollow rocks

5min Plank