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CrossFit Belleville – WOD

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WarmUp

3 Rounds

1 Minute Bike (Increasing Intensity)

30 Second Plate Hops

30 Seconds Plate Counterbalance Squats

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Mobility

Pec Stretch on Wall: 30 Seconds Each Side

Front Rack Stretch: 1 Minute

Metcon

Fifth Wheel (AMRAP – Reps)

AMRAP 5:

7 Rounds of “The Chief” (115/85)

Max Calorie Bike

Rest 5 Minutes

AMRAP 5:

6 Rounds of “The Chief” (135/95)

Max Calorie Bike

Rest 5 Minutes

AMRAP 5:

5 Rounds of “The Chief” (155/105)

Max Calorie Bike

1 Round of “The Chief”:

3 Power Cleans

6 Push-ups

9 Air Squats

Quaranteam

Metcon (AMRAP – Reps)

AMRAP 5:

7 Rounds of “The Chief” Home Edition

Max Jumping Jacks

Rest 5 Minutes

AMRAP 5:

6 Rounds of “The Chief” Home Edition

Max Jumping Jacks

Rest 5 Minutes

AMRAP 5:

5 Rounds of “The Chief” Home Edition

Max Jumping Jacks

1 Round of “The Chief” Home Edition

4 DB/KB Power Cleans

6 Push-ups

9 Air Squats