CrossFit Belleville – WOD

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WarmUp

30 seconds

Single Unders

Push-up to Down Dog

Slow Air Squats

Single Unders

Shoulder Taps

Arms Overhead Air Squats

Single Unders

Active Dive-bombers

Jumping Air Squats

Barbell Warmup #2 (No Measure)

5 Romanian Deadlifts

5 Hang Power Cleans

5 Front Rack Reverse Lunges (Each Side)

5 Strict Press

5 Good Mornings

Mobility

Barbell Ankle Stretch: 1 Minute

Barbell Front Squat Hold: 1 Minute

Weightlifting

Thruster (Heavy set f 2)

* Reps coming from the floor, so should be something you can clean up

* You can squat clean the first rep, but a power clean might help you stay more balanced at the start

* You can pause in the front rack if needed before going into the squat to slow down the heavier weights

*20min

Metcon

Tailspin (AMRAP – Rounds and Reps)

AMRAP 14:

15 Thrusters (95/65)

30 Double Unders

15 Chest to Bar Pull-ups

30 Double Unders

L3: 9 Chest to bar

L2: 15 Pull ups

L1:75/55, 15 Ring Rows

Extra Credit

5 x 8 Strict Push ups