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CrossFit Belleville – WOD
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